Ripped

Midcoast CrossFit – PUMP

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Metcon (No Measure)

Superset 3x

Banded Crossovers 10-12

Banded Pushdowns 10-12

Complete Full Complex straight thru 2x

12 reps each movement

DB Lat Raise

DB Front Raise

DB Upright Row

Tricep Kickback

Superset 4x

Barbell HIp Thrusters (increase weight each set)

DB Squats (same weight)

Plated Core