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WORKOUTS

2/12/20 – PULL’N (STR)

WARM UP EMOM for 5min complete: 7 KB gorilla rows + 7 KB upright rows + 7 KB curls Then, Stretch Then, Coach tutorial MVMTS Then, Build   ADVANCED STRENGTH A1) 12 dual DB prone row (heavy) A2) 12R/12L alt KB pull thrus 53/35 A3) :40sec dBall hold (chest) 100/80 **4x – NFT** B1) 10 […]

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2/11/20 – NO CHURCH IN THE WILD (END)

WARM UP EMOM for 5min complete: 4 push ups + 6 alt plank windmills + 8 up downs Then, Stretch Then, Bench/seated Arnold press – 3×6 (build)   ADVANCED STRENGTH A1) 7 bench press A2) 7 seated bosu Arnold press A3) 12 banded tricep press downs **4x – build to heavy on each**   INTERMEDIATE […]

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2/10/20 – FIRE THIS WEEK (STR)

WARM UP 10 glute bridges + 10R/10L glute bridges + 20R/20L banded side + 30 air squats + 40 jumping jacks Then, Stretch Then, Front squats – 3×8 (build)   ADVANCED STRENGTH EMOM for 8min complete: 3 box front squats @ 60% of BS 1RM **16”**   INTERMEDIATE STRENGTH EMOM for 8min complete: 3 box […]

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