DAY 3

15 minutes @75%
25 Air Squats @20X1
5 NPUB over Erg
15/12 Calorie Row
5 NPUB over Erg

+

12 minute EMOM
1 – 30-45-sec Flow Under Switch
2 – 20-30-sec Single Leg Sorenson/side
3 – 30-45-sec Brachiation

+

15 minutes @75%
20 alt Dumbbell Snatch @35/25-lbs
20 alt Plank Shoulder Taps
20/15 Calorie Assault Bike

+

12 minute EMOM
1 – 30-45-sec Bear to Single Arm Bridge
2 – 30-45-sec Dual KB Wall Sit
3 – 30-45-sec Ring FLR

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