January 7th

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Warm Up

Dynamic Warm Up

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Bench Press

Bench Press

8-8-6-6-4-4-2-2

*Rest as needed between sets

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Arms with a Side of Legs

6 Rounds

Max Reps in :30sec on each movement:

1) DB Curls

2) 1 1/4 Air Squats

3) DB Press

4) 1 1/4 Air Squats

5) DB Bent Row

6) 1 1/4 Air Squats

7) DB Lateral Raises + Front Raise

8) 1 1/4 Air Squats

Recommended loadings:

Men #15-25lbs

Women #5-15lbs

(Time = 24mins Total)

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Cool Down

Walk/Bike/Row for 7-10 mins at an easy pace.

Thread the needle stretch 1min/side

Seal Pose to downward dog 1min

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Accessory

4 Sets

8/side Elevated Plank 1-Arm Row

6-8/side Landmines

*Rest :60sec between sets.