Equipment: Medium DB, Medium & Heavy Band

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AMRAP: 6 min, then switch = 12 min total

Group 1

• Lat Pull-down x20 (Double Band around Bar)
• Tricep Push-down x20 (Heavy Band around Bar)

Group 2

• Surrenders* x16 (Medium DB) *Advanced do Overhead Surrenders VIDEO
• Lateral Lunge x8/side (Medium DB)

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EMOM = 5 min

• Renegade Row x10 total (Medium DB)
• Push-up Variations xROM

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Timed 45 sec x3 Rounds = 4.5 min

• Donkey Kicks (Heavy Band)
• opposite leg