| Warmup Spend 5:00 practicing speed steps Then 3 sets 5 scap pullups 5 scap pushups 10 hollow rocks |
| Workout 20:00 AMRAP 5 strict pullups 10/7 cal bike 15 situps 45 speed steps |
| Finisher 3 rounds 10 zottman curls 10 skull crushers 30 banded clamshells/side |
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