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Wednesday January 2, 2019

30
Dec

Wednesday January 2, 2019

Mobility/Activation:

10 cals arms only Assault Bike

10x Y T W w/light plates

10 push ups

100 shoulder taps from high plank

Strength:

3 sets of:

1a Heavy single arm db flat bench press x 6-8

1b Heavy DB bench supported row x 6-8

1c seated DB Arnold presses x 10-12

After 3 sets perform finisher

Finisher

50 inverted supine rows w/barbell

Conditioning:

AMRAP 5:

10/7 Calorie Assault Bike

9 Power Cleans (95/65)

Rest 2 Minutes

AMRAP 5:

10/7 Calorie Assault Bike

7 Hang Squat Cleans (115/80)

Rest 2 Minutes

AMRAP 5:

10/7 Calorie Assault Bike 5 Squat Cleans (135/95)

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