Strength
A. Bench Press
Strength = 4-6reps Size/Growth=8-10 reps Muscle Endurance=12-15reps
Choose 1 which pertains to “Your Goals”
A2. Banded Pulldowns x 10-12
x 4 – New Set starting every 3mins
B. EMOM (Every Minute on the Minute) x 10 mins
Starting on the zero
Evens – Hang Power Snatch x 5 reps
Odds – Pullups/Body Rows x 5-10
C. Conditioning
25-20-15-10-5
Assault bike Cals
50-40-30-20-10
Abmat Sit Ups
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