Online Programming Tag 45

Fitness

bench press 
4x 5 @ 80 % of 5 RM

bent-over barbell row
8-6-4-2-4-6-8
same weight for all sets

AMRAP 6:
row for max calories


Performance

take ten minutes to work on butterfly pull ups

back squat 
8x 3 @ 65 %

5 rounds for time:

10 kettlebell swings 32/24
200 m row

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