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Wednesday 12.15.21

Every 30 seconds, for 4 minutes (2 sets) of:

Interval 1 – Donkey Kicks x 30 seconds effort

Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort

Interval 3 – Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)

Interval 4 – Rest x 30 Seconds


Three sets for max reps of:

60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)

60 seconds of Handstand Push-Ups or Z-Presses

60 seconds of Toes to Bar

60 seconds of Kettlebell Swings (24/16 kg)

Rest 60 seconds

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