09/20/19

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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

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Warm Up:

3X:

10 Empty Barbell Bent Over Rows

30 Second Handstand Hold

5 Dips

Upper Body Push:

Bench: 2 Warm Up Sets, Find Working Weight

then: 5 X 6 Reps AFAP, Rack in for 15 seconds, 4 Regular Reps, One Set Every 3 Minutes ((or Use DB's))

Conditioning:

4X:
10 Push Ups

20 DB Push Presses

Run 200M

Auxiliary:

5X:

10 Barbell Curls

Max Rep Weighted Dips (Use a Chain or Two)