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Tuesday 8/4

Body Armor (A)

3 Sets: Max Effort L-Sit hang

Between Sets [2 Times]: 100 Meter Double Dumbbell Farmers Carry

Conditioning

"Catch & Release"

On the 4:00 x 5 Rounds: 20 Double Dumbbell Front Rack Lunges (50's/35's) 200m Run 10 Kipping Handstand Push-ups 9 Deadlifts (225/155)

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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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