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Monday 10/5

Strength

3 sets 10 Tempo Alternating DB Bench/Floor (2 sec down/ fast up) 10 Tempo Double DB Bent Row (2 sec down/ fast up) 10 Alternating Dumbbell Curls (each side)


Conditioning

The Chief

5 sets 3:00 Amrap 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats - Rest 1 minute between sets - * Record total reps each set/ Always restart back to power cleans for each amrap *

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Wed 4/21

Conditioning “Rubbin in Racin'” For Time: 12 Alternating Dumbbell Hang Clean And Jerks (50/35) 10-20-30-40-50-40-30-20-10 Double Unders Accessory 10 min Rope Climb Practice Or 1 rope climb every min f

Tue 4/20

Strength Back Squat - 5 sets x 10 reps @ 60% 1RM Back Squat * Complete a set every 2 minutes, on the 2 minutes for 10 minutes * Conditioning “Cole Trickle” For Time: 2 rounds 15/12 Calorie Assault Bik

Mon 4/19

Teams of 2 (1:1) 10 rounds (each) 12/10 Calorie Row 10 Alternating Jumping Split Lunges (5 each leg) 8 Toes to Bar Accessory 1 min quad smash (each side) 1 min seal pose (each side) 1 min palm smash w

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