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Thurs 5-28-15

Posted on May 27, 15

Warm up

10-15 band pull aparts

10 -15 band pull apart at a 45 degree angle

10-15 banded chest flys

2 sets of 5 med ball passes to the wall


* take some time to warm up to a starting weight for the bench press EMOM ( around 75%)


EMOM for 10 mins

Min 1 – bench press

Min 2 – 3 burpees and 1 rope climb (legless if possible)


After Party

400m run

10 kb snatches (53/35)

20/15 ring dips

800m run

20/15 ring dips

10 kb snatches

400m run

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.