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Strength Cycle Week 12 Day 4

Dynamic warmup (10 min)

Strength

Hang Clean - work up to a heavy 5x2

DB Box Step (35# each hand) - 3x8 each leg (do one leg before moving to other)

BB Bench Press - work up to 4x10; moderate weight

BB Incline Bench - work up to 4x10; moderate weight

Chest Fly - work up to 3x8; moderate weight

KB Press with 5 sec. Lower - 3x5 each arm; 12-16kg KB

MetCon

Med Ball Sq. Toss (20#) + Burpee - 8 min AMRAP; 10 MBST + 6 Burpee

Static stretch (10-20 min)


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