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Strength

Alt. EMOMx12
Odd) 6-7 Bench Press
Even) 7-8 Ring Row

*Use a weight on the bench you could perform for 15+ reps unbroken when fresh. This workout will get much more challenging at the end than versus the beginning.

 

Metcon

AMRAPx14

10 Heavy Wall Balls (30/20)
90ft Farmer Walk (70/53)
15/12 Assault Bike Cals
90ft Farmer Walk (70/53)

Scoring – Rounds + Reps (every 30ft segment on the farmer carry = 1 Rep)

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