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“Casanova “

In 12 Minutes :

Perform for max reps :

1,000 meter Row

Then in time remaining…

10 Hang Squat Snatches (75/55)

10 Box Jumps (24/20 ) Must jump for RX


10 Supinated Grip Bent over Barbell Row

15 Banded Good Morning (use purple or green bands)+ 10 Side steps each leg

20 Secs Nose to wall Handstand Holds (scale wall walk)+ 10 Shoulder taps

25 sec. L- sit on P-bars (accumulated )


Overhead Squat

7-6-6-5-5-5 Build up each set

–Focus on perfect form not Load please

After each set of OHS perform either 15 Foot HS Walk or 10 Nose to Wall Shoulder Taps (5 total sets)