Intu-Flow warm up - TCBBB
Density Cycle
Hammer swings - 15# - 1x100 - 50CW, 50CCW
Circuit - 1 min between rounds - 2 rounds
30s - DBL KB MP - 24kgs
30s - inverted rows
30s R/L - prisoner Bulgarian split squats (rear foot elevated)
30s - dbl CB swings - 15#s
30s CB sit up & press - 15#
Forward Pressure - 4 rounds of beginner flow
Prasara recovery from TCBBB
Density Cycle
Hammer swings - 15# - 1x100 - 50CW, 50CCW
Circuit - 1 min between rounds - 2 rounds
30s - DBL KB MP - 24kgs
30s - inverted rows
30s R/L - prisoner Bulgarian split squats (rear foot elevated)
30s - dbl CB swings - 15#s
30s CB sit up & press - 15#
Forward Pressure - 4 rounds of beginner flow
Prasara recovery from TCBBB
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