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Session 14

CFM2 – Strength Gains

Warm-up (No Measure)

Tabata Air Bike/Row

8 Rounds 20on/10off

-then-

3:00 AMRAP of:

• 10 Jumping Jacks

• 10 Jumping Lunges

• 5 Burpees

-then-

10 PVC Pass Throughs

10 Shoulder Circles Forward

10 Shoulder Circle Backword

10 Windmills

15 Banded Breaks

10 Push Ups

Bench Press (3 x 5/3/1)

75% x 5

85% x 3

95% x 1

Complete warm up sets of:

1×3 @ 50%

1×3 @60%

1×3 @65%

Db Flyes

Heavy as possible. Use KB if not heavy enough DB’s

After each set complete

15 GHD Sit Ups or 18 DB Weighted Sit Ups

Plank Hold (3 rounds of 1 minute hold)

*Every 5 seconds of the hold complete one push up. Straight arm in Push up position

**Rest 2 minutes between rounds

Cool Down

75 Band Breaks

10 PVC Pass Throughs

1:00 R/L Banded Shoulder Rotations

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