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Components

Close Grip DB Bench Press

BTN Strict Pull-up

Supine Grip Axel Bar ...

Dumbbell Lateral Rais ...

Metcon

1-9-19

3 x NFT
20' crab walk backwards *hips up
5 single arm ring rows per arm

A1: Close Grip DB Bench Press

A2: BTN Strict Pull-up (6-8 reps)

B1: Supine Grip Axel Bar Bent Over Row (*pause 2 seconds at the top)

B2: Dumbbell Lateral Raise + Cuban Press (10+10)

Metcon (Time)

21 pull-ups
100' sled push 6/4 plates
15 chest to bar pull-ups
100' sled push 6/4 plates
9 bar muscle-ups
100 sled push 6/4 plates

Metcon (Time)

4 rounds
25 calorie ski
25 deficit push-ups 45/25 plates

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, January 18, 2023

Male Clients

MARCO
CAPRILES

6:30PM Armed Comp/OLY Cla...

5 x 10 @ 50 lbs

Female Clients