FRIDAY

Warm-Up

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Echo

:15 sec Transition

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1 Round

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

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2 Rounds

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

"Chip Shot'"

Fitness

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Farmers Reverse Lunges

20 Burpee Pull-Ups

10 Wall Walks

Dumbbells 15/12kg

Performance

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Farmers Reverse Lunges

20 Bar Muscle-Ups

10 Wall Walks

Dumbbells 22.5/15kg