11-rep schemes (10:1, 9:2, 8:3……)

Push-up
Dumbbell curl

Slamball press throws
Tricep kickbacks

Kettlebell clean
Kettlebell inside curl

Diamond push up
Dumbbell front raises

work towards completing all reps per station, but each station has an 8 minute time cutoff. 30 sec break between stations.


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