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WORKOUTS

5/8/20 – W5D6

https://youtu.be/uH8gd1gazls   WARM UP :20sec plank + 4 GI joes + :20sec squat hold + 4 squat complex + 200m run – 4x   CHALLENGE 21-15-9 Burpees Jumping squats   WORKOUT :30sec MXE SA tricep ext R :30sec MXE SA tricep ext L :30sec MXE SA DB hammer curl R :30sec MXE SA DB hammer […]

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5/7/20 – W6D4

https://youtu.be/IWkeH4gT_J4 WARM UP 8 KB gorilla rows + 4R/4L windmills + 8 curls – 3x   STRENGTH EMOM for 12min complete: Min1: 12 tempo bentover rows (21X1) Min2: 5 tempo pull ups (31X3) Min3: 10R/10L DB high pulls WORKOUT AMRAP 16min of: 10L DB snatches 10L DB OH/FR lunges 10R DB snatches 10R DB OH […]

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5/6/20 – W6D3

https://youtu.be/2NlbIhTRDHk WARM UP 10 squat windmills + 5R/5L floor press + 3R/3L ¼ TGU +  – 4x   WORKOUT AMRAP 30min of: 50 S2OH (one DB or KB) 25 dips 10R/10L floor press w/ 1/4 TGU every 2 **RPE 6** CORE :30sec plank :10sec rest :30sec FLR :10sec rest :30sec mountain climbers :10sec rest **3x**

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