Warm up with 2 rounds:
200 m Run/Row
Then complete one of the following options-
Option 1 > 3 Months
6 rounds for time:
200 m Run/Row
20 KB Swings 25/35
20 KB Uni Biceps Curls R 25/35
20 KB Uni Biceps Curls L
Option 2 <3 Months
4 rounds for time:
200 m Run/Row
20 KB Swings 25/35
20 KB Uni Biceps Curls R 25/35
20 KB Uni Biceps Curls L
Option 3 < 1 Month
2 rounds for time:
200 m Run/Row
20 KB Swings 10/15
20 KB Uni Biceps Curls R 10/15
20 KB Uni Biceps Curls L
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