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Thursday 12/10

Midline

Max effort Plank hold

Mayhem Bodybuilding w/ equipment

5 rounds

50’ Hand over Hand Sled Pull (moderate weight) (OR 15 DB Rows)

10 Push Ups

-Rest 3-5 Minutes-

12-12-10-10-8-8

Dumbbell Bench Press

(ascending weight every 2 sets)

-Rest 3-5 Minutes-

5 rounds

50’ Hand over Hand Sled Pull (moderate weight) (OR 15 DB Rows)

10 Push Ups

-Rest 3-5 Minutes-

4 sets

12 barbell curls (light) or Banded curls

12 skull crushers (light) or tricep extensions

No Equipment home WOD

AMRAP 12:00: 20 Alternating Leg V-ups (Total) 20 Alternating Step Back Lunges (Total)

Bonus Accessory Work (for home wod)

3 rounds: 10 Lateral Box/Chair Step Up (R/L) 10 Single Leg Calf Raises (R/L) 1:00 Side Plank (R/L)

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