Warm up/
1 minute bike
Then
5 rounds
3 tempo ring dips
6 hang squat cleans
9/6 cal bike
Conditioning
Karen CFT 150 wall ball 20/14 10 minute cap
Accessory
4 rounds
8 Barbell curls
8 Barbell skull crushers
4 rounds
10 reverse curls
8 db skull crushers
4 rounds
10 db hammer curls
30 banded tricep extensions
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