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Wednesday, February 3, 2021


A. 15-12-9-6-3

DB bench press or chest press: build to a heavy set of 3

10-8-6-4-2

Strict pull-ups

B. 3 rounds for time

15 handstand push-ups

250m row or 12/10 cal AB or run 200m

15 chest to bar pull-ups

250m row or 12/10 cal AB or run 200m

Masters 7:15am

Wednesday

A. Take 12-15 min to complete 3-4 sets of the following:

A1. DB side lateral raise @ 2121 x 10

A2. Double KB FR squats or hold a plate out front @ 30X1 x 10

A3. FLR x 30 -45 seconds on rings

C. 10 rounds for time (13 min time cap)

3 jumping pull-ups/ring rows

5 push-ups

7 squats

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