November 1, 2025
- Oct 26, 2025
- 1 min read
50 Reps of the TFS Complex
1 Rep is:
2 Alt DB Plank Row
+ 1 DB Push Up
+ 1 DB Squat Clean Thruster
+ 2 Alt DB Shoulder Rack Lunge
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See AllPart 1 A) 3 Sets 5 Bench Press at 78% B) 1 Drop Set Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 For Time 9-12-15-12-9 Power Cleans/DB/Med Ball Push Press/DB/Strict Press Box Jumps/Broad Jumps/St
4 x AMRAP 1 5 Devil Clusters/Devils Press/Thrusters Max Cal Bike/Row/Ski Rest 3:00 Between AMRAPs
Part 1 A) 3 Sets: 5 Deadlifts at 78% B) 1 Drop Set: Max Reps at 50% Rest 2-3 Mins Between Sets Part 2 3 Rounds 400M Row/880M Bike/300M Ski 15 Deadlifts/DB/Hip Thrusts 12 Strict Pull-ups/Inverted Row/B
Post: Blog2_Post
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