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Tuesday April 28

General Warm Up Dynamic Warm Up Alternate between movements at 75 sec intervals Press 4x8 at 50% Ring Rows 4x8 AMRAP 10 15 Push Press (75/45) 15 Box Jumps (24/20 200m Cash Out: Dips 3x8, Lateral Raise 3x10 LionHeart Barbell Clean Pull + Hang Clean + Push Jerk Pendlay Row 4x8 Upright Barbell Row 4x8 Pull Ups 3xME

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Monday April 27

General Warm Up Dynamic Warm Up Alternate between movements at 75 sec intervals Front Squat 4x8 at 50% KB Swings 4x10 Every three minutes, for a total of four sets, complete the following as quickly as possible: 15 Cal Row 15 WB (20/14) *Bonus 5 Burpees Cash Out: Bench 3x5, Pull Ups 5x5

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Sunday April 26

The box will be closed until 4pm. Open Gym 4-6pm. Our end of the semester BBQ takes place tomorrow from 1-4pm at Spring Creek Park in Houserville, PA (just outside downtown!). If you can drive meet at the gym between 12:45-1:00pm to carpool over. We'll swing back for ...

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