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Monday July 30, 2018

29
Jul

Monday July 30, 2018

Monday

 

Mobility/Activation: x 3

5 kb halo each direction

5 hand release push ups

20 band pull aparts

 

Strength: Bench Press

 

Warm Ups: 40% x 8 50% x 8 60% x 6

Working Sets: 75% x 5 x 3 sets

 

*after each set complete 15 banded face pulls

 

Conditioning:

 

AMRAP 15

 

5 burpees

10 Renegade rows (w/push up after completing rows)

200m Run

 

C: 50+/35+

P: 45+/30+

F: 40+/25+

 

***you can also use KBs for renegade rows, however, kbs will be a little more difficult***

 

***run counts as 1 rep in the AMRAP***

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