November 8th

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Warm Up

Dynamic Warm Up

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Bench Press (Week 6 of 6 Strength Cycle)

Bench Press

5x2

*Rest 2:00-2:30 between sets

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Fender Bender

5-10-20-30-20-10-5

Wall Balls 20/14

Russian KB Swings 70/53

*30 Double Unders after each completed set.

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Cool Down

Bike/Walk for 5-10 mins minimum

Calf Smash 1min/side

Standing Straddle Stretch 1min

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Accessory

3-4 Sets

8-12 DB Fly's

8-12 Bent Over BB Rows

:30sec Flutters

*Rest :60sec between sets