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Monday, March 28, 2022


Push-ups/Knee Push-ups:

3 Sets for Quality:

12 Elevated Push-ups (Scale Height Accordingly)

:45 Plank Hold

10 DB Bench Press (5-10# heavier than last week)

:30 Bottom Push-up Hold (Don’t let chest touch ground)

Handstand Push-ups:

3 Sets for Quality:

5 Strict Handstand Push-ups (either deficit or level)

:30 Headstand Hold

6 Heavy DB Push Press

5 Kipping Handstand Push-ups




Row Calories (If Nice: 100 Meter Run)

Power Cleans

Rx+: Handstand Push-ups, 115/85

Rx: 4-3-2-1-2-3-4 HSPU (or regular push-ups), 95/65

Intermediate: Push-ups (banded if necessary), 75/55

Scaled: Knee Push-ups, 55/45

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