A. EMOM for 12 minutes
12 seated KB/DB press (6 each arm, working up in weight )
B. EMOM for 24 minute (6 sets)
Min 1: weighted jumping lunges x 20 or 45 sec
Min 2: ghd sit ups x 20 or 45 sec
Min 3: calorie row x 10 or 45 sec
Min 4: ring push ups x 20 or 45 sec
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