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Wednesday, October 13, 2021


A. Take 15-20 min to find your 1 rep max bench press

B. For time

21-15-9

Back squats 155,105

Hand release pushups

Toes to bar


Masters

A. Barbell strict press x 5,5,5,5; build

B1. Banded lat pull down x 12-15

B2. DB wtd glute bridge @ 10X2 x 12; rest 30 sec

B3. 30 sec side plank/side

X 3 sets

C. 7 min AMRAP

Row 200m

15 situps

10 Wall ball

Rest 2 min

7 min AMRAP

AB 8 cal

16 lunges

12 KBS

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