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November 4, 2022

Part 1

3 Supersets

20 Alternating Dumbbell Curls (10 per arm)

10 Tricep Extensions


Part 2

3 Supersets

10 Curls

20 Alternating Tricep Extensions


Part 3

3 Supersets

10 Concentration Curls (Right)

10 Concentration Curls (Left)

10 Single Arm Tricep Extensions (Right)

10 Single Arm Tricep Extensions (Left)

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For Time: 1400m Row/3200m Bike 100 Double Unders/150 Single Skips 80 Dumbbell Box Step-ups 1400m Row/3200m Bike

Part 1 On the 3:00 x 5 Sets: 3 Front/Back Squats Same Weight Across Part 2 For Time: 30 Hang Power Cleans/DB/MB 600m Run/750m Ski/750m Row 20 Front Squats/Air Squats 600m Run /750m Ski/750m Row 10 Han

For Time: 3 Rounds: 15 Cal Bike 10 Burpee Pull-ups/Burpee to Target/Devils Press 400m Farmers Carry/Sandbag 2 Rounds: 15 Cal Bike 10 Burpee Pull-ups/Burpee to Target/Devils Press 400m Farmers Carry/Sa

Post: Blog2_Post
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