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Thursday, March 12, 2020

A. 10 minute AMRAP

10 Flat DB bench press @ 50#/35# per hand

10 pull-ups

10 DB front squats @ 50#/35# per hand

rest 5 minutes

10 minute AMRAP

Row 15/12 cals or run 200m

12 KB swings @ 70#/53#

9 no jump burpees

rest 5 minutes

10 minute AMRAP

Assault Bike

12/9 cals

12 Push Press @ 95#/65#

12 GHD sit-ups or 12 v-ups

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Friday, September 18, 2020

A. Take 12 min to alternate between the following movements for 3-4 sets A1. DB renegade row x 16 A2. Ring push-ups x 8-10 A3. Rear foot elevated split squat @ 30X1 x 8/leg 8/leg; build B. For time 21

Thursday, September 17, 2020

A. EMOM 12 min min 1: 30-45 double unders min 2: seated barbell z-press x 10 @ 20X1 Min 3: wtd FLR x 45sec B. 10 min AMRAP Row 250m 10 box jumps 30,24 10 wtd Russian twists 35,26 Rest 3 min AMRAP 10 m

Wednesday, September 16, 2020

A. Every 90 sec alternate between the following movements to complete 4 sets of each: A1. Double DB/KB OH carry x 30m A2. Barbell Romanian deadlifts @ 30X1 x 8-10; build B. “Helen” 3 rounds for time R

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