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Workouts

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Horizontal Push/Pull 45

Primer: 3rds 8 min cap

10 scap pushups

10 bar RDLs

10 bent over BB rows

12 split squats (6/6)

15s hollow hold


Skill: bench press prep

4 min EMOM

3 BB bench press (SPEED) (135/95max)

3 WB chest passes


Strength 1: 4rds 2:15/rd

8 BB bench presses (70-75%)

8 GHD hamstring curls


Strength 2: 4rds 2:15/rd

8 BB bent over row (sup grip)

16 DB/KB curtsy lunges (8/8)


Strength 3: 10 min AMRAP 4rd cap

16 landmine rotations (8/8)

16 SA landmine push presses (8/8)

12 banded bicep curls

24 elevated SL calf raises (12/12)

Horizontal Push/Pull 45 All Levels

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Contacts

  • 321 Greenleaf St.
    Fort Worth, TX 76107
  • 682-499-6107
  • forgedfitnesstexas@gmail.com
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