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11/19/24

Writer: John McGuireJohn McGuire
Nov 18, 20241 min read

WARM UP - | Minute SKi

1 Minute Row

1 Minute Plank

30 second Wall Facing Squat Hold

3 Rounds

15 Rear Delt Flys

10 Curls

5 Push ups


STRENGTH

Close Grip Bench - Heavy 5


CONDITIONING - 2 Rounds

0:00- 2:00 3 Close Grip Bench Presses + Max Wall Bal IRT

2:00 - 3:00 Rest

3:00-5:00 Max Row- Meters

5:00 - 6:00 Rest

6:00-8:00 50 Sit ups + Max Flutter Kicks IRT


EXTRA

AMRAP5-5 DBL DB CleantPresses

5 Cal Ski


Rest 3 Minutes


AMRAP5 - 5 Chinups /5 Aussie Push (underhand grip)

10 Dips

 
 
 

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