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4/28

5 round-building sets

9/9 single arm rows

6 bench presses

30 second hollow hold


3 round-building sets

Max chin ups

10 hammer curls

Max push-ups

10 db skull crushers


Conditioning

Mixed tabata

Seated db cleans

Dips


 
 
 

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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...

 
 
 
4/29

Rx-delta, scaled-straight 4 rounds 100 meters of each Run Row Run Ski then three rounds of 200 m of each Then two rounds, 300 m of each Then one round 400 m of each

 
 
 
4/27

5 rounds-Buioding sets 3/3 alternating jumping lunges 6 back squat 9/9 russian twists 3 rounds-building sets 10/10 single leg hip thrust 8 db leg curls 6 heal elevated goblet squats Conditioning 2 rou

 
 
 

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