Wednesday PVX: Space Force

Bench Press 

On the 2:00 x 6 Sets: 

8 Bench Press   

Start First Set at 40% & Build 

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"Space Force" 

AMRAP 4: 

21/16 Calorie or 400m run

16 Alternating Single Arm Hang DB Snatch

16 Push-ups

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Rest 1 Minute

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AMRAP 4: 

18/14 Calorie Row  or 300m run once around the building

14 Alternating Single Arm Hang DB Snatch

14 Push-ups

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Rest 1 Minute

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AMRAP 4: 

15/12 Calorie  or 200m run

12 Alternating Single Arm Hang DB Snatch

12 Push-ups

After Party

3 Sets 10 Strict tempo dips (3 second hold at lockout):15 Chin over bar hold