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Wednesday, July 20 2022

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Pause Bench Press E3MOM

5 sets X 5 reps

(3sec Down, 2sec pause in Bottom, 1sec Up)

20min AMRAP:

20 Wallball Shots 20/14 to 10/9’ RX+20/14 to 11/10’

20 WallBall Sit-ups 20/14lbs MRX 20/10lbs

20 Calorie Row/Bike or 400m Run
20 Push-ups RX+ Feet on Wallball

20 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12

Core & Chest Development

20 Dumbbell Bench Press

10 Skin the Cats

20 Band Pull-Aparts

10 Skin the Cats

20 WallBall Leg Lifts

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