Tuesday, 11.30.22

#teammatetuesday


A1. Power Clean 5RM
A2. Seated Box jump x 2-3
X 5-6 heavy working sets to establish

*16 min


B. 3-4 rds


5 devils press 50/35’s


10 bbjo 24/20

20 ghd sit-ups

40 double unders

Rest :30, then :45 then :60 if completing 4 rds

*modify ghd volume accordingly!

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Post class:
A. Seated DB Arnold Press x 8-10 reps x 4 sets
B. 5 rds ,
10 scap pushups
10 hang scap squeezes
10 inverted scap squeezes
10 seated db bent over rows
C. Bike Sprints
:45 Sprint x 5 ; rest 2:45

BECOMPLETE:

  1. Strict C2b 5 x 5
  2. Banded Tricep Extensions 3 x 20
  3. DB Seated OVerhead Tri Ext 4 x 10
  4. DB Bent over rear fly’s 3 x 15
  5. Banded Chest Fly’s / DB Flys. 4 x 10
  6. Seated Calf raises 3 x 15
  7. Crossover symmetry

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