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Wednesday December 26, 2018

23
Dec

Wednesday December 26, 2018

Mobility/Activation: 2x

A 10 banded palloff press (each direction)

B 5 shoulder cars (each arm)

C 30 sec high plank hold

After two rounds complete 100 fast band pull aparts

Work up to a 2RM in Close grip bench (no more than 7 sets including empty bar to get there)

Then

80% of 2RM,

2 sets of 5 reps

1 AMRAP set

15 banded face pulls between every single set of bench press (hold at least 1 sec on each rep), should be moderately difficult to do 15

Conditioning:

5 Rounds, On the 5:00:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints 20/14 Calorie Bike

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