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TGE PLAYBOOK
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TGE TRAINING
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WORKOUT OF THE DAY
THE GIVARS EFFECT
UPPER PULL | SQUAT

WARMUP (2 - 3 sets)
20s Plank Hold (max activation)
10 Band Pull Apart
10 Air Squats

Dynamic stretching

SKILL TRAINING E2MOM (5 sets)
8 DB Squat Jumps
8 Pull Ups or 12 DB bent rows
LIMIT: 10m

CIRCUIT TRAINING (3 sets)
15 DB Reverse flyes
15 Goblet Squats
12p 1 - Arm Bent Rows
90s Weighted wall sit
REST: 90s

Amrap (as many rounds as possible)
10 DB Hammer
8p DB Alternating Lunges
10 sit ups
LIMIT: 8m

Cooldown stretch

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