18/07/2018

Conditioning:

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20 Min AMRAP

15 Wall Ball 20/14

12/10 Cal Row

5 Bar Muscle Up

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Weightlifting:

1) 3 sets:

5 Sumo deadlifts *Heavy

10 Barbell Hip Thruster Bridges

5 – 10 Strict Chin ups *Use a band if needed. Slow and controlled tempo.

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2) 3 sets:

10 Floor DB Bench *Slow and controlled. Elbows at 45 degree angle

6 – 8 1 arm DB Row each arm. *Slow and controlled. Hold at the top of each rep for 2 seconds.

10 Alternating Single Leg Toe To bar

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