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Wednesday 02/04/2026

Warm-Up - 3 rounds

45 Sec Bar Hang

  • 10 band pull-a-parts

  • 10 Scap push-ups

  • 10 PVC Pass thru & ATW


Tempo Bench Press

4 sets x 5 reps

Tempo: 3 sec down, 1 sec pause, press

Super Set into

8 Single arm bent over row/ each arm


WOD

5 min AMRAP

Rest 2 min, Repeat

2,4,6,8,10,13, 14,16,18,20, etc...

Power cleans

Hand release push-ups

 
 
 

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