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Monday, 4/6



Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011

(stick to the tempo – 3 second descent)

Station 2 – Supine Ring Row x 8 reps @ 2111

(get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111

(increase load from last week’s sets of 10 reps)


Three rounds for time of:

5 Renegade Rows

10 Strict Pull-Ups

20 Walking Lunges with DBs

(use the same weight DB as you choose for Renegade Rows)

Renegade Row = Push-Up, Row Left, Push-Up, Row Right



Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.


Three rounds for time of:

5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)

10 Deadlifts (275/185 lbs)

50 Double-Unders



20 seconds of med ball tosses Rest 10 seconds

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