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  • Sergiy Gabbe

Weekly Extras 23-29 Aug 21

Day 1


Gymnastics

5 sets

3-5 Bar Muscle Ups


Rope climb x 5


Bench Press

5x8


Band Pull-Apart

5 x 20 Reps


Day 2


Engine Building

C2 EMOM

Min 1. 15/12 Cal Bike

Min 2. 10 Ball Over Shoulder

Min 3. 15/12 Cal Row

Min 4 10 KB Swing @ 24/16



Day 3


Gymnastics

EMOM x 10 min

1 Strict HSPU + 2 Kipping HSPU


Single arm KB Press

3 x 10

GHD Sit ups

30 reps



Day 4


Engine Building

Run

5 Rounds


400m Run


Rest is half of work time

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