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Wednesday, September 1, 2021


A. Take 15 min to complete the following

Close grip bench press

x4 @ 70%

x4 @ 75%

2x4 @ 80%

Max UB @ 73%

B. For time

21 shoulder to overhead 115/75

21 toes to bar

Run 400m

15 shoulder to overhead

15 toes to bar

Run 400m

9 shoulder to overhead

9 toes to bar

Masters

A. Every 2:00 complete 6 deadlifts + 8 DB push press x 5 sets; build to a tough set of 6 deadlifts

B. EMOM 9 min

Min 1- 15 glute bridges w/Barbell

Min 2- AMRAP push-ups in 30 sec

Min 3- 10 tuck ups or v-ups

C. 10 min AMRAP

5 cal AB

10 DB renegade row

15 situps

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