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Monday August 13, 2018


Monday August 13, 2018

Mobility/Activation: x 2

25 band pull aparts

10 empty bar bench press

5/arm arm circles against wall


Strength: Bench Press


Warm Ups: 65% x 5 75% x 5

Working Sets: (80% x 3, 85% x 2) x 3 sets


*after each set do 8/arm single arm db row (bench supported)




E2MO2M for 14 min (7 rounds)


(every 2 mins)

40 Double Unders

8 strict supinated pull ups (palms facing towards you)

8 Burpees to target (burpee and jump and touch the bar you were just using)


C: as written

P: 40 double unders, 6 PU, 6 burpee

F: 2x single unders, 8 assisted PU, 8 burpee


****first couple of rounds will be easy, later rounds should get pretty hard with the pull ups. You should finish with at least 20 secs to rest each round, if not then you need to scale down***

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