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Tuesday, August 2, 2022


A. Take 15 minutes to complete 3 sets of the following

    A1. 12-15 GHD sit-ups or 25 Ab mat sit-ups

    A2. 8-10 half kneeling single arm presses per arm

     A3. Max Pendlay rows in 45 seconds @ 115#/75#

B. 12 minute AMRAP

     6-8-10-12-14

     Single arm DB hang clean and jerks @ 50#/35#

    12-16-20-24-28...

Air squats

   *Run 100m after each set

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