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Essentials:
A.
4 Sets
Bench Press x 6-8 reps@Tempo 40×0
Rest 30 sec
Strict Archer Ring Pull x 6-8 reps @ Tempo 40×0
On the 2:30 min

B.
15 min EMOM
Min 1-5 – 7 Touch and Go Dual Dumbbell Push Press
Min 6-10 – 3 Sumo Deadlift High Pull
Min 11-15 – 5 Touch and Go Deadlifts
*Each set add weight*

3 Sets
Barbell Hip Thrust x 15 reps
Lying Leg Raise with 3sec Negative x 12 reps
On the 3min Marks

Fitness:
A.
4 Sets
Bench Press x 6-8 reps@Tempo 40×0
Rest 30 sec
Strict Wide Grip Pull Ups x 6-8 reps@Tempo 40×0
On the 2:30 min

B.
15 min EMOM
Min 1-5 – 7 Touch and Go Dual Dumbbell Push Press
Min 6-10 – 3 Touch and Go Hang Power Cleans Below the Knee
Min 11-15 – 5 Touch and Go Deadlifts
*Each set add weight*

3 Sets
Barbell Hip Thrust x 15 reps
Lying Leg Raise with 3sec Negative x 12 reps
On the 3min Marks

Performance:
A.
4 Sets
Bench Press x 6-8 reps@Tempo 40×0
Rest 30 sec
Strict Pull Ups with side to side Lateral at Top x 6-8 reps
On the 2:30 min

B.
15 min EMOM
Min 1-5 – 7 Touch and Go Dual Dumbbell Push Press
Min 6-10 – 3 Touch and Go Hang Power Cleans Below the Knee
Min 11-15 – 5 Touch and Go Deadlifts
*Each set add weight*

C.
3 Sets
Barbell Hip Thrust x 15 reps
Lying Leg Raise with 3sec Negative x 12 reps
On the 3min Marks

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FIND US AT
4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

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