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Monday 05/23/22

Strength:  10×2 Banded Wide Grip Bench Press – @60% 1RM  – Rest 45”-60’’ between sets Conditioning:  20’ AMRAP  20 Pull-ups 20 Push Press 75/55 20/15 Calorie Ski ERG 50 Double Unders Accessories: 3×18-22 Seated Dumbbell Shoulder Press 3×45” Handstand hold (Superset Shoulder Press/Handstand Hold) 3×18-22

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Friday 05/20/22

Strength:  8×3 Back Squat – @75% 1RM – Rest 30”-45” between sets Conditioning:  25’ EMOM  1. 10 Power Snatch 115/80 2. 50 Double Unders 3. 10 Overhead Squats 4. 12/10 Calorie Assault Bike 5. Rest 1’ Accessories: 3×18-22 Sumo Stance Box Squat 3x12ea Single Arm

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Thursday 05/19/22

Strength:  1RM Split Jerk – 20’ to Establish  Conditioning:  For Time 21-15-9 Dumbbell Floor Press 2×50/2×35 V-ups Ring Dips Accessories: 5×2 Seated Shoulder Press  3×8 Narrow Grip Camber Bar Bench Press 3×8 Weighted Straight Bar Dips 1x100ea Band Kickbacks 4×45” Hollow Rocks Cardio:  10 Rounds

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Wednesday 05/17/22

Strength: 1 Mile Run – 15’ to establish a personal best Conditioning: For Time 5-4-3-2-1 Squat Clean M:155/185/205/225/245 F:105/125/145/155/175 *100m Run between reach round Accessories: 8×1+1 3” Pause Front Squat + Front Squat   4x6ea Cossack Squat 4x20ea Single Leg Reverse Hyper Leg Extension 1x400m Forward

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Tuesday 05/17/22

Strength: 1 Mile Run – 15’ to establish a personal best Conditioning: For Time 5-4-3-2-1 Squat Clean M:155/185/205/225/245 F:105/125/145/155/175 *100m Run between reach round Accessories: 8×1+1 3” Pause Front Squat + Front Squat   4x6ea Cossack Squat 4x20ea Single Leg Reverse Hyper Leg Extension 1x400m Forward

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Monday 05/16/22

Strength: 8×3 Banded Wide Grip Bench Press – @55% 1RM  – Rest 45”-60’’ between sets Conditioning: 5 Rounds 15/12 Calorie Skierg 15 Handstand Push-ups 15/12 Calorie Row 15 Toes to Bar Accessories: 3×15-18 Dumbbell Bench Press 3×15-18 Curl Bar Curls 3×20-25 Lat Pull Down 3×20-25

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