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Wednesday, July 22, 2020


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

Front squats @ 30X1; build to a HEAVY double in 4 sets

50m double KB FR carry 53/h, 35/h

DB bench or floor press x 10

B. AMRAP 7 min

2 muscle ups

4 deficit handstand push-ups 5”,3”

200m run

Rest 3 min

AMRAP 7 min

Run 200m

10 push press 95,65

10 back squats 95,65

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