Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Min per side
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Strength: Bench Press (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 80% of 1RM
- Sets 3 and 4: 3 Reps each at 85% of 1RM
*Partner up and spot each other
*Make sure you are doing your own weights
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Workout: For Time
5 Rounds
- 250 Meter Row/Ski OR 500 M Bike
- 9 Push Presses (105/75)
- 5 Strict Pull Ups
*Row/Ski must be done at a Damper 10
*Bike must be done arms only
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Cardio Option: For Time
5 Rounds
- 250 Meter Row/Ski OR 500 M Bike
- 9 DB Push Presses (50×2/35×2)
- 5 Strict Pull Ups
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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