A. EMOM 12 (4 rounds)
1 – 5-8 DB Bench Press
2 – 5-8 DB Bent over row (each arm)
3 – 10 hollow rocks into 20 sec hollow hold
B. Benchmark “Fight Gone Bad”
3 rounds (17 mins)
1) Wall balls (14lbs/20lbs)
2) Sumo deadlift high-pulls (25/35)
3) Box jumps (20/24”)
4) Push presses
5) Row calories
6) Rest
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