September 24th

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Warm Up

WARM UP VIDEO

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Bench Press

Bench Press

Build to a heavy 5 (In 6 sets or less)

Then perform 2-3 Back off sets of 5-8 reps

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Pick Your Poison

In any order you choose, complete the following:

200 Double Unders

100 DB Bent Over Row #35's/25's

100 Sit Ups

100 Wall Balls #20/14

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Cool Down

400m Walk at an easy pace

Standing Calf stretch 1 min/side

Seal Pose to down dog 1 min

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Accessory

3 Sets

8-12 Half Kneeling Single Arm landmine Press

15-20 Banded Pull Aparts

*Rest 60sec between sets