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Bros Bench on Tuesdays. October 5, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC routine

20 banded pull aparts

20 banded presses

10 banded good mornings

10 lemon squeezers

Strength

4 rounds

8-10 bench press

10-12 barbell curls

1 minute center plank

Metcon

10-9-8-7-6-5-4-3-2-1

Power snatches (115/75)

1-2-3-4-5-6-7-8-9-10

Back squats (115/75)

16 minute cap

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