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1/3/24 bench press

Warm up

1 minute plank

1 minute row

5 tempo push ups

10 rear delt flys

15 kb swings

20 kb goblet squats


Strength

Bench press 3x4

Barbell row 1x20

Strict press 1x20

Back squat 1x20


Conditioning

10-9-8-7-6-5-4-3-2-1

8 minute cap rx 53s/35s

Double kb cleans (from the floor)

Double kb bridge presses

 
 
 

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Choose Hyrox or strength Hyrox 800 m sprint 400 m row or ski-Mod pace Reduce the sprint by 100 m each round Reduce the row or ski 50 m each round Strength Pull ups-1 set of max reps Then Multiply that

 
 
 

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