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Friday 9/25

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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Tuesday 10/20

Conditioning Kryptonite For Time: 200 Double Unders 100/75 Push Ups 50 Deadlifts (185/125) 12 min Skill work: Strict Pull ups progression work

Monday 10/19

Strength Back Squat for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5 reps @ 85%+ Conditioning Superman 12:00 AMRAP 20 Push Press (75/55) 30 Air Squats

Friday 10/16

Strength 10:00 to establish a 1 rep max Shoulder Press Conditioning “Angie” For Time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats Complete all reps of each exercise in the order written befor

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