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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Tuesday 1/9

Saturday, 06 January 2018 14:03

 

Today:

Bench Press

1 x 3 90% 1 x 2 92.5%, 2 x 2 95%, 1 x 2 97.5%

-No negatives today, you might need a spotter for the 3rd rep of 3 and the last couple sets of 2

20-30 Strict Rope Pull-ups- Alt between which hand is on top (scale to static hanging hold 3-7 seconds alt which hand is on top)

 

10 min AMRAP

25/18 Cal Bike Buy-in

7 Ring Push-ups

11 Burpee KB over box (55/35) - Perform a burpee and then get over the box with the KB (24/20)

 

After party:

Heavy weighted plank 5 x :20

 

 

Bootcamp:

For Time:

20 Shuttle runs

-5, 10, 5

Before each run perform 4 KBS + 4 Goblet Squats

-rest :30 between each round

 

10 min AMRAP

25/18 Cal Bike Buy-in

7 Dips

11 Burpee KB over box  - Perform a burpee and then get over the box with the KB

 

After party:

Heavy weighted plank 5 x :20

 

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