9/21/2022 - ELEMENTS

Four Sets
Top Down alternating DB bench press x 8-10/side
supine ring row x 8-10 @20x1
heels up banded goblet squat x 8-10 @2020
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9/21/2022 - STRENGTH

Four sets
Bench Press x 3
supine ring row x 10-12 @20x1
heels up banded goblet squat x 8-10 @3030
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9/21/2022 - SWEAT

Row x 300/250m
KB swing x 20
sprawl plank jack x 10
russian twist x 10/side
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9/21/2022 - TRAIN

Three Rounds 
Bike x 15/12
Russian KB swing x 25 (70/53#)
Burpee x 10
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