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10/2/23 Friday Workout of the Day

Upper Focused Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice


Strength

Every 3:00 for 12:00

5 Push Press @ 80%

10 Bent Over Barbell Rows @ light/moderate load


METCON

"Sully"

14:00 AMRAP

14 Toe to Bar

14 Single DB Box Step Up 24/20"

14 SA DB Hang Clean and Jerk 22.5/15kg


Recovery


Optional Accessories

5 Sets For Quality

6-8 Chest Supported Trap 3 Raise 30x1 Tempo

6-8 Cuban Rotations 30x1 Tempo


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