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Training for Friday, July 6th

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Warm Up
Group Circle
3 Rounds
6 Push Ups
6 Ring Rows with Supinated Grip
6 Up Downs

Upper Body Strength Work
DB Bench Press + DB Curls
5 Supersets, 1:30 Rest
Each movement will begin with a DB in each hand at the start position.  One arm will perform 6 reps in a row, followed by the second arm performing 6 reps in a row.  Then the first arm will immediately go until failure followed by the second arm going to failure.
*The goal is to find a weight that will allow you to get 4-8 reps on the failure set for each arm.  Can use a different pair of weights for the Bench Press and Curls.
*Take a very short rest (:20-:30) between the bench press and the curls, then the full 1:30 rest after the curls.

Workout of the Day
Cascade Classic Qualifier #3
8:00 AMRAP
1-2-3-4…
Thrusters 75/55
Bar Facing Burpees

Cool Down
10 Scorpions
1:00 Shoulder + Trap Smash each side