11/24/2021 - ELEMENTS

4 or 5 sets:
Seated DB alternating Arnold press x 4-6/side
3 point row x 8-10/side
Hollow hold/hollow progression x 20 sec
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11/24/2021 - STRENGTH

Push press cycle week 5/8
Push press in sets of:
6-6-4-4-4
*Building in weight
3 point row x 8-10/side
Hollow rock x 12-15
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11/24/2021 - SWEAT

2 or 3 rounds
DB thruster x 10/side
Ring row x 15
Calorie x 20/15
Bicycle crunch x 20/side
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11/24/2021 - TRAIN

3 rounds
Calorie bike x 20/15
Thruster x 10 (95/65)
STRICT pull-up x 8
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