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Chest and Back Day!

WOD: 5rds

60 DUs

20 abmat sit-ups

15 Bench Press (DB, KB or Barbell)


Then 3rds

9 strict pull-ups

AMAP Dips (any style)

10 T2B

20 second hollow hold


Warmup: 3rds

1 minute cardio

5 walkout push-ups

10 bent rows


Mobility: chest, overhead wall, child pose, lat


*spend time building to working weight

*pull-up prep (5 scap retractions,3 pull-ups)

*sub bent over rows for pull-ups if you don’t have a pull-up bar.

*sub 20 up/downs for DUs if you don’t have a jump rope

*up/downs (burpee with no push-up)


Zoom at 7am

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

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