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MONDAY
Cindy
AMRAP 20 Minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Kettlebell March: 60M each arm, take 15 minutes to build to a heavy set.
Single Arm Farmers Carry x 60m, every 10m complete 5 one arm swings. Rest 30sec, then start the other side.

TUESDAY
1 Min on, 2 min off x 5
30 sec Max Burpees
Max Cal Row in time remaining
Score = Burpees + Cal Rowed

4-5 Rounds For Quality:
Single Arm Overhead Lunges x 10 per arm
10/10 Single-Arm Press
10 Ring Rows at a 41X1
*build in weight*

WEDNESDAY
Every 75s x 10 Rounds:
1) 3 Touch-N-Go Power Snatches
2) 5-10 Strict Ring Dips, add weight if you can.

4 Rounds:
5 Power Snatches at 90% of strength section
10 V-Ups
50 DUs

THURSDAY
45:15 x 4
HSPU
Devils Press 50/35
Toes to Bar
Rest

4 Rounds for Quality
L Hang: 15 seconds or Hanging Bent Knee Hold: 15 seconds
Curl Ups: x 10 with 5 count hold at the top
1 Arm Farmer Carry Hold: 30 seconds each arm, go heavy enough to feel it
Alternating Push Up Ts: x 10

FRIDAY
Weight Pull-Up 4 x 6-8, rest 60-90s between sets

Build to a 1RM Power Clean in 8 minutes

Rest 2 minutes

Max Power Cleans at 90% in 8 Minutes

Double KB Front Rack Lunge
Take 3-4 sets to find the heaviest weight you can go unbroken on 30ft.

SATURDAY
Fight Gone Bad
3 Rounds, 1 minute per station
Wallballs 20/14
SDHP 75/55
Box Jump 24/20
Push Press 75/55
Row for Cals
Rest

SUNDAY
4 Rounds:
25 Slam Balls
25 Sit-Ups
25 KBS 53/35
Rest 1 Minute

15-20 min for Quality:
Row 250m at a damper setting of 3 or lower
10 Alt Shoulder Taps slow
10 Barbell Curls
20 Banded Press Downs
20 Band Pull-Aparts

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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