1. Stephen says:

    AM
    15:00 Assault Bike @ Z1

    PM
    A1. DB Cuban press, 3 x 12 @ 5/hand; :30 rest
    A2. Band external rotations, 3 x 12; :30 rest
    A3. Band pull-aparts, 3 x 12; :30 rest
    A4. Band dislocates, 3 x 12; :30 rest
    A5. Behind-the-neck band press, 3 x 12; 2:00 rest
    +
    12 sets:
    500m ski erg @ 2:10.0-2:10.9/500m
    2:00 rest
    +
    3 sets not for time:
    :30 hollow hold
    :30 Sorensen hold
    +
    walk out to tracks and back

  2. Leah says:

    3 NFT complete
    A. 165
    B. 85-95-105
    + 6 rounds + 8 burpees over the bar
    + 3 NFT complete

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