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Thursday 10/17

Not for tracked load, but for quality movement: 3 Sets of 5 - Bench Press 3 Sets of 10 - Pausing Glute Bridges Rest 1:00-2:00 between sets.


Conditioning Not for time 5:00 Erg or Bike: Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace then: 2 Rounds: 5 Pausing Overhead Squats (light load) 250m Light Row 5 Thrusters (light load) 15 V-Ups or :30 hollow Hold 5:00 Erg or Bike: Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace





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