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Wednesday, October 6, 2021


A. Bench press

15 min to complete

Bench press

4 sets of 5 reps

@ 30X1

Load @ 65%-80% of 1 RM

B. “Helen”

3 Rounds For time:

Run 400m

21 kettlebell swings 53,35

12 pull-ups


Masters

A. 1 strict barbell press + 1 Barbell push press x 6 sets; text 75 sec between sets.

B1. SA DB 3 point bent over row @ 20X2 x 8-10/arm

B2. Bent over DB fly @ 20X1 x 10

B3. FLR on rings x 30 sec

C. 5 rounds for time:

6 Burpee step ups or box jumps

9 AB calories

12 KBS

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