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  • Writer's pictureMary Bozarth

Tuesday 9/19

Parmesan Garlic

20:00 AMRAP

15/12 Calorie Row

15 Bench Press (115/75)

15 V-Ups


Mayhem Mini-Pump – Glutes

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight

10 GHD Hip Raise or Barbell Goodmorning @ moderate weight


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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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