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Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

 

Functional Fitness

4 rounds
15 hang power clean
run 400m
15 pull-ups

Finisher #1

 

3 sets
3x through
3 slow dumbell bench press (5sec down, 5 sec up)
3 fast dumbell bench press
rest 2 minutes between sets

Finisher #2

 

tabata shoulder press
8 rounds
20 sec of pressing
10 sec hold in front rack position


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