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March 8, 2024

Following a 30-minute clock:

0:00 - 7 Bench Press

2:00 - 7 Bench Press

4:00 - 7 Bench Press

6:00 - 5 Bench Press

8:00 - 5 Bench Press

10:00 - 5 Bench Press

12:00 - 3 Bench Press

14:00 - 3 Bench Press

16:00 - 3 Bench Press

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

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

Seated w/Plate or DB - Tricep Extension

Russian Twist/Body Weight

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June 24, 2024

Part 1 Strict Press Heavy Set of 20 Part 2 5 Rounds 200m Run/250m Row/ 600m Bike 10 Hang Clean & Jerks/Press ‍Time Cap: 15 Mins

June 25, 2024

Following a 24:00 Clock Movement Prep 0:00-5:00 One time through, slowly. 10 Reverse Snow Angels 30 Secs Bear Hold 10 Spiderman Lunge + Reach,5R/5L 30 Secs Tuck Hold 10 Air Squat Activation 5:00-20:00

June 26, 2024

Part 1 Back Squat Heavy Set of 20 Part 2 For Time: 60 Burpee Box Jumps ‍Every 2 Mins [Starting at 0:00]: 225m Row ‍Time Cap: 18 Minutes

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