HomeGrown AthletX - HGX-FIT

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A: Bench Press (Static hold for :12-:15sec)

With a partner - static hold at 105% of 1RM

Rest for :30sec b/t sets

B: Bench Press (EMOM 10)

3 reps at 82-85%

C: Metcon (No Measure)

Back - time cap 20min
1. 4x10 Pendlay rows

2. 4x10 Sumo high pull

3. 4x10 DB pull over

4. 4x10 T row

D: Metcon (No Measure)

Core
Partner medball toss

20 reps