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  • John Fadel

Monday strength w/conditioning

2 RM DL. option for 4.

EMOM x8 1:30.

You will be decreasing 2 reps every other round. Adding weight each round.

Ex.

Round/Reps

1-2, 8reps

3-4, 6reps

5-6, 4reps

7-8, 2 reps.

Option 5-8 4reps

*Build each round

*You can pair up here

*Starting weight: moderate RPE 6-7


Everyone at there own stations Labor Day metcon

10-8-6-4.

BB Lvl1 75/55, Lvl2 95/65, Lvl3 115/75#

DL

SOH

Pull-ups

15/12 Rowers/Bikes


rest 3 min

10-8-6-4.

DB’s 35/25, 40/30, 50/35#

Burpees

Push-up to renegade rows (one push-up to one renegade row) equals 1 Rep.

cleans

squats

DU/singles 25/60singles




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