Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s Push Ups
- Rig Assisted Pec Stretch – 1 Minute per side
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Strength: Bench Press (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 85% of 1RM
- Sets 3 and 4: 3 Reps each at 90% of 1RM
*Partner up with someone and spot each other
*Make sure you are resting between sets (:90s – 2 min b/w)
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Workout: AMRAP x 16 Minutes
- (12/8) Calorie Row/Ski OR (8/6) Cal Bike
- 8 Toes to Bar
- 8 DB Hang Clean and Jerks (50/35) *4 per side
*Every 4 Minutes (not including 0:00) complete:
- Run to the end of the driveway
*Pick up where you leave off after the run
*One score: total rounds + reps completed in 16 minutes
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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