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Strength

12-Minute EMOM

  • Minute 1: 8–12 Dumbbell Z-Press

  • Minute 2: 8–12 Single-Arm Dumbbell Row (Left)

  • Minute 3: 8–12 Single-Arm Dumbbell Row (Right)

Coaching Notes:

  • Choose a weight that allows you to complete 8–12 reps each round. For the first set, keep 2–3 reps in reserve.

  • DB Z-Press: Keep your core engaged. If your back begins to arch, reduce the weight or sit with your legs slightly bent.

  • Single-Arm DB Row: Focus on a full range of motion and controlled tempo.


WOD

4 Rounds — 3 min ON / 90 sec OFF

  • 20/15 cal Erg

  • 25 Wall Balls (9/6 kg)

  • Max Distance KB Farmer Carry in remaining time (32/24 kg)

Goal:
Aim for a hard but controlled effort — stay consistent across rounds and manage your rest periods efficiently.

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