C)

Strength:

4RDS:

12 WB V-ups

20 WB Russian Twists

:30 sec per side WB side plank hold (per side)

Rest as needed after sets

Conditioning:

FT:

120/100 Cal Row

w/ E2MOTM:

10 DB Push Presses (50/35)

10 Box jump overs (24/20)

D)

Strength:

Bent over BB supinated rows: 5x 12

Superset w/ 30 Banded Face Pulls

Then

3x 10 Ring Scap Pullups + 5/5 SA Ring Rows

Conditioning:

12min AMRAP:

50 DU

15 C2B

10 Medball cleans (20/14)

:20 sec Medball dead hang hold

Rest 1 min after each set

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