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David Pusch . Age 37 . Canada - Boot Camp Instructor

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Dec 18.07

10 min warmup

2 burpees/4 pushups/50m sprint

continue sequence for 10 mins

4 air squats/4 pushups/50m sprint

continue sequence for 10 mins

4 lunges/2 clap pushups/50 m sprint

continue for 10 mins

cooldown 10 mins

Air Squats
Burpees
Clap Pushups
Pushups

Strength and Power #327

5 Sets max reps of Towel Chinups

5 x 5 Power Cleans

Core

4 x 12 V-sits

3 x 10 Supermans

Power Clean
Super Mans
Towel Chinups
V- Sit

Strength and Power #8

Heavy Bench 3 x 3 (10 pushups after each set) rest 90 secs after each

Heavy Deadlift 3 x 3 ( 10 Tuck Jumps after each set) rest 90 secs after each

Heavy Pullups 3 x 3 with 40 lbs

Core Work

5 x max Hanging Knees to Chin

Dead Lift
Hanging Knees to Chin
Pullups

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