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Thursday 9/17

Strength

3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold

Gymnastics

10:00 for QUALITY

2 Wall walks

:20 wall-facing handstand hold

5 pistols (each leg) or 5 box pistols (each) or some other pistol progression



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Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

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

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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