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Monday, October 8th

7 x 1 Bench Press @ 90% of one rep max

After each Bench Press, athletes to complete:

Max Rep Ring Dips

Max Rep Pushups [elbows tight to the body ie. close grip bench press]

Athletes to complete one Bench Press at 90% of their one rep max, then proceed immediately to max rep Ring Dips and Close Grip Pushups.  Rest as needed between cycles.

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Tuesday, October 9th

30 - 25 - 20 - 15 - 10 - 5

Pullups

Situps

Mountain Climbers [2 count, ie. right side, left side = 1]

Athletes to complete 30 Pullups, 30 Situps, 30 Mountain Climbers, 25 Pullups, 25 Situps, etc.  Mountain Climbers will be a two count, meaning if you are counting leg movements, count to 60, 50, 40, etc.

TUESDAY ENDURANCE - @ECC

30-20-10-20-30

Pushup

Situps

Double Unders

Run out and across bridge then back after each set

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Wednesday, October 10th

5 x 3 Back Squat @ 87% of one rep max

Each set followed immediately by:

7 Box Jumps [30" / 24"]

Rest as needed between cycles.

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