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Thursday 11/5

Accessory Work

4 rounds

5-10 strict Chin Ups

10 Seated DB Z-Press

20 Superman

Conditioning

It's been a long day

100 Double Unders

50 Alternating Dumbbell Step Ups (50/35) (24”/20” box)

100 Double Unders

50 Burpees

100 Double Unders

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Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

Wednesday 3/03

Strength: Squat Cleans: - 2x3 reps @ 75-80% 1RM Clean - 3x3 reps @ 80-85% 1RM Clean *complete in singles* Conditioning: “WHOOP there it is” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Ti

Tuesday 3/02

Accessory: 4 Rounds 10 Barbell Bench (build to moderate weight and complete 4 sets - control up and down) 12 Bent-over Barbell Row (Moderate weight - control up and down) -into- 2 rounds 10 alt. Dumbb

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