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Week 12 Day 3 Exercise 0 Warm Up Back and Chest
2 sets
20 Dumbbell bent over row – light weight
10 Inchworms into a push up
30 banded shoulder pull aparts
20 dumbbell floor press neutral grip – light weight
Extras
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Week 12 Day 3 Exercise 1 Barbell row and seated banded pull down
4 sets
15 light barbell row immediately followed by 30 seated banded pull down each arm
12 medium weight barbell row immediately followed by 30 seated banded pull down each arm
10 heavier barbell row immediately followed by 30 seated banded pull down each arm
8 heavy barbell row immediately fol... -
Week 12 Day 3 Exercise 2 Barbell floor press and Narrow push ups
4 sets
20 light reps (possibly empty barbell) of floor press immediately followed by maximum amount of reps of narrow hand position push-ups.
15 heavier reps of floor press immediately followed by maximum amount of reps of narrow hand position push-ups.
12 heavier reps of floor press immediately ... -
Week 12 Day 3 Exercise 3 kettlebell or dumbell Russian Swing
3 sets of 30 reps
Note: Rest 75 seconds between sets. Use a moderate weight dumbbell -
Week 12 Day 3 Exercise 4 Conditioning
7 minute amrap (as many reps as possible of)
BurpeesNote: You will set your clock to 7 minutes and will perform as many burpees as you can in those 7 minutes. PACE yourself, move nice and smooth and controlled through out the 7 minutes as these will be the longest 7 minutes of your life! Don’t ...
