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Friday 8/28

Strength

Back Rack Reverse Lunges

On the 2:00 x 5 Sets: Set 1 - 14 Reverse Lunges (7/side) Set 2 - 12 Reverse Lunges (6/side) Set 3 - 10 Reverse Lunges (5/side) Set 4 - 8 Reverse Lunges (4/side) Set 5 - 6 Reverse Lunges (3/side)

Conditioning

"21 Savage"

For Time: 

90/60 Calorie Row or 75/50 Calorie Assault Bike 21 Double Dumbbell Front Squats 21 Double Dumbbell Push Presses 21 Double Dumbbell Hang Clusters

Dumbbells: 50's/35's

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Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

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Strength Front Squat 8x3 - Complete  3 reps every 90 seconds x 8 sets Conditioning A Dance with Dragons Every min (16mins) Even- 200/175m Row Odd -18 Wall Balls (20/14)

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