EMOM & Intervals

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Dynamic warm up

Group warm up

50 heavy Russian swings

Emom 7 minutes
4 shoulder to overhead  score weight

Rest

Intervals

4 rounds. For splits
15 chest 2 bar pull ups
15 burpees to a plate
15 wall ball 20/14

Rest 2 minutes between rounds

Mad mobi
Roll calves w bb
Lat stretch band
Press ups
Pigeon
Hamstring up n over

 

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