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Wednesday November 12, 2014


30 Min EMOM (Every minute on the minute)
2 Back Squats @65%


Find your 1 Rep Max Floor Press

4 x 10 Ring Push Ups with Band Tension

4×10 Dumbbell Rollback Extensions (as heavy as you can go unbroken) - this targets the lower triceps brachii/anconeus. This will help with bench and overhead movements.

3×1:00 Chinese Plank Holds (if you can, try adding weight by resting it on your back)

Earlier Event: November 11
Veterans Day 11/11/2014
Later Event: November 13
Thursday November 13, 2014