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April 07, 2020
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Sara Beckert Week 6
Updated On: Mar 05, 2020

You have a workout that is to measure progress.  It is called a benchmark workout.  Please complete the following and record how much weight you used and how long it took you to complete.

Be sure to warm up prep anywhere from 5-8mins of movements. If there is any pain, STOP!!!

DAY 1:

Warm up:

Internal and external rotations x 8reps x 3

Half kneeling bottoms up KB press 10 each x 3

Plank shift with reach x 10 per side X 3


21 reps-15reps-9 reps of:

DB Squat to Overhead men use 35-45lb db’s women 25-35lb

Jump Ups to step down on a box about 20-24inches high


Pick a weight where there is no breaks in the workout accept when transitioning.

 DAY 2:

Outside or on treadmill:

1 mile jog for time

3 mins off

X 3

DAY 3:

Bench Press at a weight  4 sets of 8 reps

Wall Balls t 14lbs x 15 reps x 4 sets

Double DB Bent over row x 4 sets of 8

Jump Rope x 100

If there is time

10 Man makers

10 Air Squats

10 Squat Thrusts

10 Walking lunges with DB’s

X 4 rounds

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