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*After we warm-up and stretch hit the ground running on the following two lifts. Warm-up sets are built in.
A) Back Squat 5@40%, 5@50%, 3@60% **then** 3@80%, 3@85%, 3+@90%
Bench Press (indentical %)
*Rest between 60-90 sec is a safe bet for all sets. Stick to the percentages religously. The plus implicates a max effort set. Have fun!
B) “Misfit Sprint Triathalon”
For time:
500m Row
1 mile Airdyne
400m Run

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