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December 22, 2022

Bench Press

Following a 30 minute clock:

0:00 - 7 Barbell Bench Press

2:00 - 7 Barbell Bench Press

4:00 - 7 Barbell Bench Press

6:00 - 5 Barbell Bench Press

8:00 - 5 Barbell Bench Press

10:00 - 5 Barbell Bench Press

12:00 - 3 Barbell Bench Press

14:00 - 3 Barbell Bench Press

16:00 - 3 Barbell Bench Press

18:00 - Max Reps (Tempo) - Barbell Bench Press


22:00-30:00 - 8 Minute Tabata (:20 work / :10 rest)

-Seated w/Plate –Tricep Extension

-Plate Dead Bug

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Part 1 - Bench Press Build to Heavy Single Part 2 AMRAP 7: 1250m Row Max Bench Press Directly Into... AMRAP 5: 750m Row Max Bench Press Directly Into... AMRAP 3: 350m Row Max Bench Press

Part 1 - Overhead Squat E2MOM x 5 rounds Complete 3 sets of the following complex: 1 Good Morning + 1 Behind the Neck Press + 1 Overhead Squat Part 2 42 – 30 – 18 Alt DB Snatch 15 – 12 – 7 Strict Pull

3 Sets 1 Set = 3 Rounds 20 Double Unders / DB Hop Overs/30 Single Skips 11 Dumbbell Squats 7 Toes to Bar/hanging knee raises/weighted sit ups/Lying leg raises *Rest 1 Minute Between Sets

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