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10min warmup. Decide if you want to do a lifting option today or a metabolic condoning option today. Focus your warmup prepping for the option you choose.

Block 1: 50+ mins

This workout is a one block workout. You have the choice to either choose a lifting option or a metabolic condoning option.

For the lifting option, start with the ladder of chest presses and pushups. Either begin with 10 or begin with 20 and work your way all the way down. Once finished, take a full 3min to rest and transition over to your incline press and other strength exercises.

The goal for the retcon option is to stay moving the whole time and find a good pace to hold. Follow the movements and patterns below; finishing one thing before moving on to the next.

Workout Links

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