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  • gamefaceent212

"Pushin P"




Warm Up

3 rounds

10 m side lunge

10 m duck walk

10 m toe walk


3 rounds

4 inchworms

4 spiderman lunge

8 soldier kicks


3 rounds

20 DB press from the floor (light weight)

50 m sled push (light weight)


4 rounds

20 DB hex press from floor (light weight)

20 m sled rope pull (light weight)


Workout

5 rounds

12 Bench Press (moderate weight)

12 T bar row

:60 rest


3 rounds

:30 side plank (each side)


5 rounds

12 DB Bench Press (moderate/heavy)

12 Close arm lat pull down (moderate/heavy)

:60 rest


3 rounds

15 side sit ups (each side)


3 rounds

12 tricep pushdowns

12 push ups

12 bicep curls

1-5 pull ups

:60 rest


Conditioning

3 rounds

20 m sled push (heavy)

20 m sled rope pull (heavy)





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