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MONDAY
STRENGTH
Back Rack Rev. Lunge 3x10 (L/R=1)
*14 mins
Seated DB Press 4x8
*8 mins
ACCESSORY
Strict Hanging Leg Raises 3xME
*Super Set 35x Superman (2 sec pause on "top")
*:90 REST btwn superman and next set
METCON
5 RFT
5x Pull Ups
5x HSPU
*10min Time Cap
WEDNESDAY
METCON
800m Run
42x Box Jumps
21x Floor Press (95/65)
42x WBS
21x Cal Row
42x R-KBS 1.5/1
21x Burpee
42x Ab Mat Sit Up
800m Run
FRIDAY
STRENGTH
Front Squat 3x15
*14mins
METCON
10-9-8...3-2-1
Renegade (Wo)Man Makers 45/25
T2B
*20 min Time Cap
