September 21, 2026

Sep 20

1 min read

Part 1

Push Press/Strict Press

3 Sets

3 Reps at 77-82%

Rest 2-3 Mins Between Sets

back-off week

Part 2

10-9-8-7-6-5-4-3-2-1

OH DB Tri Ext/Skull Crushers

Push-ups/2x Mountain Climbers/Burpees

Ring Rows/BOR/Alt Plank Row

Time Cap: 18 mins

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