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Monday

20 minute AMRAP
5 pull ups
10 push ups
15 air squats
20 double unders

Tuesday

FITNESS
Front squat
1RM

PERFORMANCE
Overhead squat
1RM

Wednesday

Every 4 minutes for 6 rounds
600 meter run

Thursday

Bench press
4 x 10

Banded pull up
4 x max reps

Friday

For time
15 deadlifts 160/110
30 toes to bars
60 box jump overs
30 toes to bars
15 deadlifts 160/110

Saturday

Teams of 2
For time
20-40-60-80-100
Wall Balls 9/6
Cal bike

Sunday

***CATCH UP DAY***
Pick any workout of the week you have not done yet

or

***BODY ARMOUR***
Upper body
Every minute on the minute for 16 minutes, alternating between:
Minute 1: Push Ups
Minute 2: Horizontal chest to ring hold (RX+=false grip)

Lower body
Every 3 minutes on the minute for 12 minutes (4 sets)
8 sumo Deadlifts
straight into 1 max set of banded goodmornings

Midline
6 rounds
:30 elbow plank
:30 high plank
:30 Mountainclimbers
:30 rest

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