Thursday, December 23, 2021

Performance

5×3 Bench Press, Every 90sec

For Time, Reps of:
21-15-9
Row, cals
Bench, 165#/115#

Cash Out NFT:
2 Rounds of:
15 Hip Extensions
30sec Hollow Rock
60sec Weighted Plank Hold

Intermediate

5×3 Bench Press, Every 90sec

For Time, Reps of:
21-15-9
Row, cals
Bench, 125#/85#

Cash Out NFT:
2 Rounds of:
15 Hip Extensions
30sec Hollow
60sec Plank Hold

Fitness

5×3 Bench Press, Every 90sec

For Time, Reps of:
21-15-9
Row, cals
Bench, 65#/45#

Cash Out NFT:
2 Rounds of:
15 Good Mornings
30sec Deadbug
45sec Plank Hold

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