RELEASE CLASS TONIGHT …SEE YOU ALL THERE
Warm up
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10 ps SA banded pushes
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10 SL banded rows
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10 ps SA band pushes in quad position facing away from rig
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10 bar DL
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foam roll Posterior chain
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10 bar DL
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foam roll Posterior chain
Strength
21-15-9 tempo 2/0/2 Bench Press 10-10-10 5 ps single arm Ring rows (superset) (Each set go up in weight, goal is to remain unbroken)
15 min EMOM
Min 1- Row 15 cal males/ 10 cal females Min 2- 5 Deadlifts 225/155 + 7 Burpees over the bar Min 3- 2 Rope climbs