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Friday July 13th 2018

A.) Mobility

:60 seconds pec stretch

:60 second sink mobility

:60 second lat smash

B.) 3 rounds standard warmup

10 Bb back squats

10 Bb good mornings

10 sit-ups

10 ring rows

5 push-ups

C.) Bench press 5-4-3-3

( build throughout 4 sets, these should be challenging) rest 2-3 minutes between sets

D.) 4 sets of 3 minute amraps

9 box jumps 24/20

12 ring push ups

15 double unders

(Scale movements as necessary)

E.) Mobilize

Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua


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