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Monday April 9th WOD


Core: Spend 10 min on

Tabata

Elbow Planks 8rds 20sec on, 10 sec off (4min total)

Tabata

Double KB front rack carries (you will walk around the gym holding 1 KB or DB in each hand for 8rds tabata style) (4min Total)

Strength: Shoulder Press 5x3 Increase weight on each set (go by how you feel today when choosing weights instead of a %. The goal is to go heavier with each set.)

In between shoulder Press do a super set of

Banded Face Pulls 3x10

Bent over rear delt row 3x10

Conditioning:

12min Amrap: 6 HSPU 9 Deadlifts Rx (225/155) Scaled (185/115) 30 Double Unders

Sub HSPU with Seated straight leg DB presses (35/25)


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