Saturday 11/18/23

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Conditioning:  CHipper  300 M Row  30 Devils Press 920/30)  30 Push Jerks  30 Wall Balls  30 Hang Power Cleans (135/95) 30 DBall Slams (40/25) 30  Pull-ups  30 DBall Slams  30…

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Friday 11/17/23

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Skill-work: Bench Press  Build to a Challenging weight  50 Reps in as few sets as possible  Rest 1:30 between Sets  Conditioning: 4 rounds  20 SDHP  20 DB or BBweighted Step…

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Thursday 11/16/23

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Skill-work: Gymnastics Skill Work  AMR 10 Mins  5 Wall Walks  5  Ring Dips  5 Strict HSPU Mod to Pike Push Ups or Seated Press  Conditioning: For Time : 3 Rounds …

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Tuesday 11/14/23

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Skill-work: Body Building Accessory Work  3 Rounds  10 strict Press  10 BTN Strict Press  10 Front Raise  10 UpRight Rows  Then  2 Rounds  Burnout Bicep Curls with 3 sec Negative …

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