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  • Writer's pictureJohn Fadel

Monday Strength


Bench Press

Warm up- build to get to your 70%

6x5 70-80% of 1RM

in-between each set 10 Goblet Squats 50/35#

Rig 15min - running timer



circuit 35:20 timer in strength

4 people per station

No rest between laps, bring water with you.


Upper body:Back and Biceps

Lower body: Quads

3 laps

3 sets lap 1- 1st set get familiar with the movement

2 sets lap 2- find failure points

1set lap 3 burnout- high reps heavier weight

  1. Sissy Squats(feet elevated on plate) 70/45#

  2. Rig BB tricep extensions RPE 8-9

  3. Box leg lifts

  4. KB sumo squat high pulls. (Single or double KB’s)

  5. Ab rollers. Option: walk outs


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