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Class WOD:

Barbell Complex -  EMOM 10mins


-Hang Power Clean

-Push Press

-Front Squat

All 4 movements = 1 rep.  1 rep EMOM for 10 mins

Cardio Blast:

Should time permit or you want extra cardio….

Row Sprints x5 rounds

200m Sprints with a 1:1 rest

Core Work:

4 Rounds NFT

15 Hollow Rocks

15 Superman Holds – Hold in Superman position at the highest peak for 3 FULL seconds


 Weighted plank holds – 1:30 on w/ 1:00min break x 3 rounds