Monday 30th September, 2019

AM SESSION:

Every 8:00 x5

Assault bike 40 Cals
4 rounds
10 Down up
50 DU
400m Row
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PM SESSION:

Front Squat:

6-6-5-5-4@2121
Rest 2 mins between
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Superset:

3 x 12 Standing Arnold Press @2020, rest 45s
+
3 x 12 DB RDL @2020, rest 90s 
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Supinated Barbell Bent Over Row:

4 x 15 reps@2120, rest 45s
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Tempo Push Up:

4 x 20@2121, rest 90s
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3 rounds:

21 DB Clean and jerk
500m Row

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