PL AHW 12.1.21
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200m Run Warm Up
Metcon
Complete 3 rounds of:
8 Single Arm DB Bent Over Rows (L)
8 Single Arm DB Curls (L)
8 Single Arm DB Shoulder Press (L)
8 Single Arm DB Triceps OH Press (L)
8 Single Arm DB Bent Over Rows (R)
8 Single Arm DB Curls (R)
8 Single Arm DB Shoulder Press (R)
8 Single Arm DB Triceps OH Press (R)
8 Single Arm DB Bent Over Rows (L)
8 Single Arm DB Curls (L)
8 Single Arm DB Shoulder Press (L)
8 Single Arm DB Triceps OH Press (L)
8 Single Arm DB Bent Over Rows (R)
8 Single Arm DB Curls (R)
8 Single Arm DB Shoulder Press (R)
8 Single Arm DB Triceps OH Press (R)
Metcon (Time)
AQAP complete:
Buy In: 200m Walk
50 Alternating DB Snatches
Every 10 Snatches complete 5 Push Ups
50 Step ups
Every 10 Step Ups complete 5 Squats
50 Crossovers (L+R=1)
Every 10 Crossovers complete 5 (L+R=1) Leg Lifts
Cash Out: 200m Walk
Cool Down Stretch
