RELEASE CLASS TONIGHT …SEE YOU ALL THERE

Warm up

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10 ps SA banded pushes
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10 SL banded rows
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10 ps SA band pushes in quad position facing away from rig

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10 bar DL
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foam roll Posterior chain
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10 bar DL
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foam roll Posterior chain
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Strength

 21-15-9 tempo 2/0/2

 Bench Press
 10-10-10
 5 ps single arm Ring rows (superset)
 (Each set go up in weight, goal is to remain unbroken)

15 min EMOM

 Min 1- Row 15 cal males/ 10 cal females
 Min 2- 5 Deadlifts 225/155 + 7 Burpees over the bar
 Min 3- 2 Rope climbs