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Thursday 2/12/36

Feb 11
1 min read

Warm-Up – 10 min

2 rounds:

10 Jumping jacks

12 Band pull-aparts

8 Empty-bar bench press

10 Ring rows


Bench Press – 15 min

5 × 3 @ heavier than last week

Controlled lower

Explosive press


Accessory – 3 rounds

12 DB chest flys (light)

10 Tempo push-ups (3-sec down)

20-sec hollow hold


WOD – For Time3 rounds: (Cap 14 min) ⏱️

15/12 cal row

12 DB push presses

9 Toes-to-bar

6 Burpees over DB

 
 
 

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