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WEDNESDAY 10.16.19

LIFT 
Push Press
After a few warm up sets complete:
3 x 70%
3 x 80%
Max reps at 90%
*As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set. (AKA "Burnout" set.)

**SUPERSET with;
Lateral DB Raises to failure OR DB Shrugs to failure. (12-15 rep range for the weight.)

Rest :90 Between Sets

METCON
For Time:
1000M Row
15 Power Clean and Jerks 135/95
1 Mile Bike
15 Power Clean and Jerks 135/95
Time CAP: 15:00

RX+ Option: 155/105

.7 Mile Assault Bike for Women
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