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FIRE N GOLD

Tabata (:20/:10)

4 Rounds at each station before moving on

1:00 rest between stations

Banded Hammer Curl

Banded Tricep Press Downs

Reverse Grip Barbell Curl

Barbell Skull Crusher

PERFORMANCE

30-20-10

Alternating DB Snatch (50/35) | (35/25) | (25/20)

OH Lunge

DB Step-Up (24/20) | (20/18) | (18/16)

FITNESS

30-20-10

Alternating Hang DB Snatch (35/25) | (25/20) | (20/15)

Front Rack Lunge

Step-Ups (20/18) | (18/16) | (16/12)

HEALTH

30-20-10

Alternating Hang DB Clean (35/25) | (25/20) | (20/15)

Suitcase Lunge | Reverse Lunge

Step-Ups (18/16) | (16/12) | (12/9)

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