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1/9/23-Bench pressx6

Warm up

1 minute plank

Then

3 rounds

10 alternating kb cleans

5 kb over burpees


Strength

Bench press-Build a heavy 6

Conditioning ABA

A-AMRAP3

7 deadlifts

5 toes 2 bar

3 chest 2 bar pull ups


B-EMOM2

3 bench presses

20 second goblet squat hold


Accessory

3-5 rounds

10 db incline bench presses

10 single arm rows


Skill

Muscle ups

 
 
 

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5/28

5 rounds-Building sets 10 ring push ups 5/5 alternating front rack reverse lunges 5 strict toes to bar AMRAP10 10 db bridge presses 10 dbl db row 10 dbl db rdls

 
 
 

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