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Monday, April 10, 2023

Congrats to the Easter egg winners: 2 1/2 free months, e few $25 off, 12 WaWa gift cards, candy, burpee rebates, Thanks for being a part!


1 min Bicycles

1 min Alt KTE

40 GHD's or TTB's

Hammer Curls 4x6, 2x5, 2x4


Round 1


Push Presses (65/95)

Ring Push ups

Rest 3 mins


Round 2

REPEAT w/ (75/- 115)

THUS IS IT: REPS TIDAY! Volume w/ Chest n Tri's. Ok to go a little lighter w/ these reps. Would like to see the ring push-ups even if you have to do it from your knees. Can modify plates.


Barbell skull Crushers 1x10, 1x8, 2x6

2x10 each arm OH Band tricep extensions

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Wednesday, July 17, 2024

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Tuesday, July 16, 2024

Warm up 4 mins Bike Row Ski, or run 3 laps 3 mins AMRAP 3 push ups 3 Sit ups 3 Squats 2 min AMRAP 2 Inch Worms 2 Burpee Broad Jumps 1 min OH Walk w/ plate (25/35) PVC DEAD Lift Progression Skill Bend


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