PART 1 – STRENGTH
Bench Press 3-3-3-3-3, Pullups 3-3-3-3-3
PART 2 – AEROBIC BASE
(20 min amrap)
500m row
10 ring rows
12 kettlebell goblet squats (light)
10 dumbbell floor presses (light/moderate)
8 alternating step-back lunges
8 Curl to press
🏁 Goal: Stay smooth and consistent. Focus on clean movement patterns and nasal breathing.
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