September 17th

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Warm Up

WARM UP VIDEO

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Bench Press

Bench Press

4x6

*Build across sets

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Misdemeanor

AMRAP 5

8 Toes to bar

6 DB Snatch

4 Push Ups

Rest 1:00

AMRAP 4

8 Toes to bar

6 DB Snatch

4 Push Ups

Rest 1:00

AMRAP 3

8 Toes to bar

6 DB Snatch

4 Push Ups

Rest 1:00

AMRAP 2

8 Toes to bar

6 DB Snatch

4 Push Ups

Rest 1:00

AMRAP 1

8 Toes to bar

6 DB Snatch

4 Push Ups

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Cool Down

Easy Walk for 5 minutes minimum.

Seal Pose to Down Dog 1 min

PVC/broom stick pass throughs 1 min

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Accessory

3-4 Sets

8-12 KB/DB Single Arm Upright Row

8-12 KB/DB Z-Press

8-12 / side Side Plank Elevated Crunch