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4/14

4 rounds With a partner

10/10 med ball chest passes

50/50ft single arm bottoms up waiter carry


4 rounds With a partner

10/10 overhead passes

100/100ft farmers carry-AHAP


Bench press-1x5 with pause, 1x20

Then build a heavy 3

Then 3x1@90-100%


1/2 tabata-pull ups

1/2 tabata-Cuban presses

1/2 tabata-Kb high pulls

1/2 tabata-db pinch presses


 
 
 

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4/18/23 strict press 10 x 3

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...

 
 
 
4/13

4 rounds- building sets 2 box jumps for height 20 second Superman hold 20 second hollow hold 4 rounds-Building sets 2/2 alternating jumping lunges 20/20 second side plank Back squat-heavy 3 Amrap 10

 
 
 

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