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Wednesday April 12, 2023


1 min lower abs;1 min twists; 1 min upper abs

4x6 Man Makers

4x5 Woman Makers



3 Rounds of:

12 Hand Stand Push ups (2 strict)

10 Box Jumps (20/24)

8 Power Cleans (95/135)

2 Wall Walks

THIS IS IT: Somewhat quick and heavy Burner! Blast through it. It's ok to occasionally not Rx but try to go heavy. If 1 movement is not Rx, that does not mean you should make all of your movements easier. Step ups are ok BUT NOT Rx.


Standing Alternating DB Overhead Press/DB Shrug- Giant Sets

4x8 w/ opposite(each)- arm holding db locked out OH.

REST 2 mins between sets, increase between


20 DB Shrugs

Cass: definitely wear 8# vest

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