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The Mobility
The Warm-up
8:00 working through the movements
Banded Strict Press
The Strength
Every Minute on the Minute for 18:00
:45 Mono
Single Arm DB OH Walking Lunge
Keep the reverse flys light and good scap retraction
The Met-con
5 Rounds for Time with a 16:00 Time Cap
Devils Press (Single DB)
Single arm shoulder to overhead
OR
Walking Lunges
Run
The Finisher
CS A-T-V-Ts