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TUESDAY 20201013

Warm-up

200M Jog
Samson Stretch
10 Downward/Upward Dog Transitions
10 Scorpions
10 Plank Walk-outs to a push-up
Pec Stretch on Rig

Review bench press/spotting and set up for bench


Strength and Skill

Every 2:00 for 16:00 (8 Sets):
2 Bench Press

Build to a heavy set of 2 for today

* If you are competing in the Thanksgiving Throwdown, use this to test your 2RM


Bench Press 8×2

Bench Press for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps
#8: 2 reps

Scoring: Load


FITNESS 20201013

As many rounds and reps as possible in 12 minutes:
18/15 Calorie Bike
15 Push-ups
10 Box Step-ups (24/20#)

Scoring: Rounds + Reps


PERFORMANCE 20201013

As many rounds and reps as possible in 12 minutes:
21/18 Calorie Row
15 Push-ups
9 Box Jumps (24/20#)

Scoring: Rounds + Reps


At Home Workout

As many rounds and reps as possible in 12 minutes:
400M Run
15 Push-ups
10 Box Jumps (or step-ups)

Scoring: Rounds + Reps


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