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Friday 07.10.2020

POSTED ON July 9, 2020

Friday | 07.10.2020

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Warm Up:
5 strokes legs only row
5 strokes arms only row
5 empty bar push press
10 lemon squeeze
X2-3 sets
 
Foundation:
Push Press 5 sets of 2.2; (Cluster sets); rest 1:30-2:30 between sets
*Cluster set you perform 2 push press rack the bar then wait :20 then perform the next 2 push press.
 
WOD: *Push press comes from the ground. “Hello Billy”
21-15-9
Cal Row
Push Press
 
Level 1: 135/95
Level 2: 115/80
Level 3: 75/55
ROMWOD: 10min AMRAP
10 standing hammer curls
20 dual dumbbell hollow body flutter kicks
:20/:20 side plank

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