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Upper-body supersets + conditioning. 50 min lifting + 40 min metcon.
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Do the pair back to back with no rest, rest 60 s, repeat for 3 rounds, then move to the next pair. Go a bit lighter than normal and chase the pump. Set up both stations before you start.
| Pair | Exercise 1 | Exercise 2 | Rounds | Rest |
|---|---|---|---|---|
| A | Lat pulldown × 15 | Incline dumbbell press × 12 | 3 | 60 s |
| B | Cable lateral raise × 15 | Rear delt fly × 15 | 3 | 60 s |
| C | Cable curl × 15 | Rope pushdown × 15 | 3 | 60 s |
| D | Machine row × 12 | Cable fly × 15 | 3 | 60 s |
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4 rounds × 8 min AMRAP, 2 min rest between rounds. As many laps as possible of:
Pace round 1, count your laps each round, and try to beat them next week. If form breaks down, slow down.