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Wednesday, October 26, 2022


A. Take 15 minutes to find a 3RM Back squat for the day

B. 4 rounds for time

    Run 200m

   15 Wall ball 20#/14#

   10 Hang Power Cleans @ 135#/95#


Masters

A1. Dual DB Romanian deadlift @ 30X1 x 10

A2. Close grip barbell bench press x 10

A3. 20-30sec side plank/side

X 3 sets

B. AMRAP 12 min

    10 cal Bike

    12 DB push press

    14 lunges/ may hold barbell in front rack if feels good

Extra credit:

3 sets

10/arm DB hammer curls

30 banded tricep pushdowns

12 DB bent over flies

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