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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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5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike ‍Time Cap: 25 Minutes

Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

Post: Blog2_Post
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