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220721 Thursday

10 strict dual db curl & press… rest 30sec, then A6 A6.
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220721 Thursday

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Day 4
WOD 220721
Repeat WOD 220217
Aerobic Repeats + ROMWOD

Warm-up – Coach’s Choice

A. 10 x 1:30 @ 90% aerobic effort… rest 1:00 b/t sets
B. ROMWOD

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Optional FBB for Open Gym
A1. 8/8 single leg dual db step-ups @ 12”-16”… rest 30sec, then A2
A2. 8/8 single arm db row… rest 30sec, then A2
A2. 6 banded deadlifts… rest 30sec, then A3
A3. 8 incline db chest press… rest 30sec, then A4
A4. 10 ghd sit-ups… rest 30sec, then A5
A5. 10 strict dual db curl & press… rest 30sec, then A6
A6. 6 kang squats @ slow tempo… rest 2min, then back to A1, x 3

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