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Shoulder Press

Metcon

Life Alert

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Workout

The Cell Gym 7.23.19

Warm-up

Warm Up (core rotation with band)

500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band

Core: 2x
20 hollow body
30 sec plank

Strength

Shoulder Press (5@65%, 4@75%, 3@85% 2x)

Shoulder Press

Metcon

Metcon (3 Rounds for reps)

LIFE
AMRAP 4:
21/18 calorie assault bike or row
21 hanging knee raises
20 KB Front squats 55/35

Rest 4 min

AMRAP 4:
18/14 calorie assault bike or row
18 hanging knee raises
15 KB Front Squats 55/35

Rest 4 min

AMRAP 4:
15/12 Calories Assault Bike or Row
15 hanging knee raises
10 KB Front Squats 55/35

Life Alert (3 Rounds for reps)

AMRAP 4:
21/18 Calorie Assault Bike or Row
21 Toes to Bar
15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:
18/14 Calorie Assault Bike or Row
18 Toes to Bar
12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
15/12 Calorie Assault Bike or Row
15 Toes to Bar
9 Front Squats (155/105)

SPORT

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Whiteboard:

Tuesday, July 26, 2022

Male Clients