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Bench 57kgx5

KB Flyes
5x15x3

Row 2000m easy
9:14
PM: Hot Tub/Stretch.
Warmup:
~20 minutes of Hip, Thoracic, Shoulder stuff.
10 Burpees + 1 Turkish Getup
10 WallBall (20#) + 1 Turkish Getup
10 Lunges + 1 Turkish Getup
10 Chinups + 1 Turkish Getup
10 Pushups + 1 Turkish Getup
10 V-Ups + 1 Turkish Getup

Bench Press 55kg/122# x 5 reps.
Ring Dips 27kg/60# x 3 reps.

20 Rope Climbs in 9:48. Tried to alternate and use non-dominant arm. Had a few scary moments but all good. haha!

Holy arm day! ha!
Day 2 of gross treadmill - 5km @ 28:09. Looking forward to something more fun tomorrow 😊
Bench 10RM to 40

AMRAP10:
8 Thrusters (29)
8 Pushups
8 V-Ups
Score: 4+17
Squat 507x3. Busy morning and didn't have time for much. :(
Bench
92 / 203 x5x2

HSPU x max reps x 3
14, 8, 10

3 rounds:
row 1000m + 12 cleans (50kg unbroken)
Time: 17:11

Holly legs!
Bench 10RM to 25

AMRAP10:
8 Thrusters (20)
8 Box PUs
8 Hanging Knee Raises
Score - 5