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SUNDAY SERVICE

Perpetual Fitness – Perpetual Overload

Overload

Shoulder Press (EMOM 10)

EMOM 10

1st: Strict Press

2nd: 12 Dragon Thrusts

STRICT PRESSES:

Set 1: 12 Reps with a 2 second negative

Set 2: 6 Double Contraction Reps (1 rep = 1/2 rep from the bottom into 1 full rep)

Set 3: 8 Reps

Set 4: 6 Reps

Set 5 : 5 Reps Heavy drop 50% into max reps to failure

Hypertrophy

Skull Crushers (EMOM 10)

5 Rounds

1st: Barbell Skull Crushers

2nd: Barbell Curls @ :01 Negative

SETS/REPS:

Set 1: 20 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 12 Reps

Set 5: 10 Reps Heavy drop 50% into max reps to failure

Metcon

Metcon (AMRAP – Reps)

TABATA (8x :20 on / :10 off)

1st: Banded Step-ups

2nd: Face Melters

-Rest 2:00-

TABATA (8x :20 on / :10 off)

1st: Seated Banded Face Pulls

2nd: Banded Sprints

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