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Thursday Strength

Every 4 min x 4 rounds

Complete in 4 minutes:

-6 Rig Bench press 70% 1RM

-10 single DB bicep curls 50/35#

-12 single arm OH lunges DB 50/35#

-20 butterfly sit-ups

*if your flying threw it with a lot of time left bump up the weight or do 2 more reps each movement.


Section 2


1 Lap

4 min to complete 50 reps of each movement.

1:00 of rest between each movement


Kneeling Landmine Press

Kb/DB Box step ups 24/20#

DB tricep extensions 60/40#

Front squats 95/65-115/75#










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