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Upper Body Day “Bro-Day”

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CrossFit Spokane – CrossFit

Warm-up

Row 200m / 100m Arms only

2-3 X 10-15reps

Pass Throughs

Ring Rows

T-Push Ups

T2B

20-30 sec OH Band Stretch / Distraction

Weightlifting

Bench Press

40,50,60% 70/80/90%

5, 5, ,5 3,3,3+


Workout

3-4 X Super Set

1 A) 10 Reps Heavy DB Row

1 B) 10 Reps Bar Dip

2-3 X Super Set

2A) 10 Reps 4 Way DB Complex

2B) 20 Reps KB Shrug

2-3 X Super Set (Get to 50 reps total)

3A) 15-20 Barbell or EZ Bar Curls

3B) 15-20 Push Up

Extra work

100 Sit Ups For Time (Time)

Ab Mat Sit Up As Fast As You Can