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  • Writer's pictureMary Bozarth

Tuesday 7/13

Accessory

Every min (10 mins) 3-5 Strict Pull-Ups (Optional: 1 sec Pause at the top + 2-3 second negative) Advanced - Strict Pull-Ups + Negative Intermediate - Banded Strict Pull-Up + Negative Novice: Jumping Pull Up + Slow negative Beginner: Ring Row/Lat Pull Down (5-8 reps)


Conditioning

Watermelon Sugar

12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35) 10 Single Arm Dumbbell Push Press (R) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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