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Mon 3-23-15

Posted on Mar 22, 15

Warm Up:

2 Rounds of

10 hindu push ups

Running jump rope (1 length)

5 scapula pull ups

Running jump rope (1 length)

5 strict pull ups (ring rows)


Warm up to weight you will be using for benching



Pump & Run

10 bench press (body weight/70% of bw) (scaled try 75% of 1rm)

1600 m run

8 bench press

800 m run

6 bench press

400 m run

4 bench press

200 m run

2 bench press


Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.