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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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Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
6/13

0-430 1k row Rest remaining time 500-930 60 hand release push ups Rest remaining time 1000-1430 100 goblet squats Rest remaining time 1500-1930 1k ski Rest remaining time 2000-2430 100 lunges Rest rem

 
 
 

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