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Wednesday 1/22

Strength Re test 10 Rep Max Push Press

Conditioning

21-15-9: Wallballs (20/14) CTB Pull-Ups Thrusters (95/65) Box Jumps (24/20)






Shout out to Hilary This lady is usually on the other end of the camera so it was hard to get a pic! Hilary has been coming for almost 2 years She comes 4-8 days a week when shes not crazy busy She is super strong and has an awesome attitude! keep it up Hilary we are excited to see where 2020 takes you

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Thursday 10/1

Conditioning Every 5:00 (5 sets) 20 Back Rack Lunges (75/55) 20 Hang Power Snatches (75/55) 20 Toes to Bar

Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

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

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