FBB

3 Sets

8 Half Kneeling Band Pull Aparts/knee 12 Lateral Box Step Over
30sec Quadruped Shoulder Taps

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A1) Back Rack Split Squat: 2110; 8-10/leg; rest 60sec x 4 Sets *rear foot on 4-6” plates

A2) Pronated Strict Pull Up: 2011; 8-10reps; rest 60sec x 4 Sets

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B1) Cyclist Front Squat: 31X0; 8-10reps; rest 60sec x 4 Sets

B1) Chainsaw Row: 20X2; 8-10/arm; rest 60sec x 4 Sets

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C) 3 Sets

3mins AMRAP
Row 20/17 cals
-in time left over complete as many rounds as you can of the following-

2 Alternating KB Gorilla Rows
2 Dual KB Hang Squat Cleans
2 Alternating KB Thrusters

M @ 16-23KG KB

F @ 12-16KG KB
rest walk 2mins after each set