Jellyfish

AMRAP in 20 minutes: 400 m Row/Run 20 DB OH Press 15/20 20 OH Triceps Ext 15/20 20 Alt DB Biceps Curls 15/20 (R+L=1)

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Pullups & Deadlifts

Warm up in 2 Parts: Part One Rowing Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill Part Two 1:00 Plank 30 Glute Bridges 10 Burpee Complex 1:0

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