Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
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Strength: Strict Press (17 Minutes)
4 Sets
- Sets 1 and 2: 3 Reps each at 85% of 1RM
- Sets 3 and 4: 1 Rep each at 90% of 1RM
*Make sure you rest between working sets
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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)
AMRAP x 3 Minutes
- 7 Burpees Over Bar
- 5 Hang Clean to Overhead (105/75)
- 7 Pull Ups
*Pick up where you leave off after rest period
- *RX+: 5 @ (135/95) OR 3 Bar/Ring MU
- *CRX: 5 @ (135/95) AND 3 Bar/Ring MU
*One Score: total # of rounds + reps accumulated
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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF)
AMRAP x 3 Minutes
- 7 Burpees Over DB
- 6 DB Hang Clean and Jerks (50/35) *3 per side
- 7 Pull Ups
*Pick up where you leave off after rest period
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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