15 June 2017

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STRENGTH

Press (1’s)

Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 75% of 90% of 1RM x 5 reps

Set 5: 85% of 90% of 1RM x 3 reps

Set 6: 95% of 90% of 1RM x 2 sets x 3 reps

 

CONDITIONING

For time:

400m run

30 HSPU

400m run

20 HSPU

400m run

10 HSPU

400m run

CFCJstaff

CFCJstaff

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