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SHOTGUN RIDER

Perpetual Fitness – Perpetual Sculpting

Weightlifting

Floor Press

4 Sets, 1 Every 3:00:

– 10 Floor Press

– 10 Push-Ups

– Max Superman Hold

– :30 Rest

Increase weight each set

2:00 rest after final set

Deadlift

4 Sets, 1 Every 3:00:

– 10 Deadlifts

– 8 Plate Lateral Raises

– Max Effort High Plank Hold

– :30 Rest

Increase weight each set

3:00 rest after final set

Core / Midline

Metcon (AMRAP – Reps)

3 Sets, 1 Every 3:00:

– :20 Back Lean Hold, Left

– :20 Back Lean Hold, Right

– 10 Standing Cross Crunch, 2ct

– Max Barbell Twists

– :30 Rest

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