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Wednesday, April 12, 2023

For time 

Run 800m 

20 Strict HSPU 

Run 600m 

40 toes to bar 

Run 400m 

60 Deadlifts @ 135#/95# 

Run 200m


Extra credit:

3 sets:

DB hammer curls x 10/arm

Banded tricep pushdowns x 30 or 12 Single DB OH tricep extensions

DB bent over reverse flies x 12-15


Masters

A. Complete 3 sets

     A1. Side or Star side plank x 20sec/side

     A2. 50m sandbag carry

     A3.SA DB bent over row x 8-10/arm

B. 15 min AMRAP

     Row 150m

     1 round “Cindy”

     Row 150m

     2 rounds “Cindy”

     Row 150m

     3 rounds “Cindy”

     Etc for 15 min

     1 round “Cindy” is

      5 pull-ups/rin rows

     10 push-ups or knee push-ups

     15 squats

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