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Friday, December 4, 2020


A. 4 sets

DB man maker x 5

ghd sit-ups x 20

Barbell floor chest press x 10

B. For time

10-9-8-7-6-5-4-3-2-1

SA Hang DB clean & jerk 50,35

Hand release push-ups

Toe to bar


Masters 7:15am

A. Complete 3-4 sets in 12 minutes                  A1. Dbl KB squats @ 20X1; 5 reps

A2. Seated L (“Z”) press, 5 reps

A3. 30 Hollow rocks 

B. 10 min AMRAP

10 sumo deadlift high pulls

10 Wall balls                                                     30 Single unders                      


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