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THURSDAY 09082022

STRETCH DAY!


EMOMx12


1) 3 Weighted wide grip pull-ups

*tough but sustainable loads

2) 8-10 Supinated single ring rows

3) 8-10 Bar hanging oblique raises (L)

4) 8-10 Bar hanging oblique raises (R)


SEESAW DB BENT OVER ROWS

3x12-16 alt. -Rest :45


KAYAK LAT PULLDOWNS

3x12-16 alt. -rest :45


SUPINATED CHIN OVER BAR HOLD

3xAMSAP -Rest 3:00

6-8x through nasal breathing only:

6-8x through nasal breathing only:


ACTIVE RECOVERY

6-8 RDS

3 min AB

2 min Ski /ROW/ERG

1 min Light Jog





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