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12/20/22

Warm up

1 minute plank

10 cal bike

9 hand release push ups

8 cal bike

7 burpees

6 cal bike


Strength

Close grip bench press-Build a heavy 6


Conditioning

4 rounds

0:00 EMOM2

2 bench presses

5/5 single arm rows

2:00 1 minute max cal bike

3:00 1 minute rest


Accessory

3 rounds

12-15 db bench

8-12 underhand grip barbell row


3 rounds

Max dips

Max chin ups


Oly wod

EMOM4

1 clean + 3 jerks (Light)

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