@msrhcom: مو قادر يركز 😂 #ضحك #fyp #اكسبلور

نقوشي NGOOSHY
نقوشي NGOOSHY
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Tuesday 12 November 2024 16:32:02 GMT
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chota.patlo3
hasan 1 :
Oooooo yes
2024-11-15 10:26:34
1
brwon67
ديلا💓 :
كيك مال الله🤩😂
2024-11-12 19:40:05
681
gorgeous_eyes05
gorgeous_eyes05 :
صرت أم هلأ 😂
2024-11-13 17:52:47
720
8no1ur
🇴🇲NOOR🇯🇴 :
مفروض امي 😂😂😂😂
2024-11-13 01:00:53
698
sherinalshammari
تسواهن ،👑 :
😂😂😂😂😂😂موبس مصري ولبناني وخليجي يحجي 😁
2024-11-13 08:04:27
187
fry4396235u
🤍🤍🕊️🕊️🇸🇦 :
ابداع المظفر 😂😂😂😂😂😂😂😂
2024-11-13 17:16:59
254
dy87yowt2vyu
الاميره عبير :
دخل ام الدول العربية كلها بعض 😂😂😂😂😂
2024-11-13 12:58:33
263
111o88
111o88 :
بيدخل الضابط بدال الولد المحكوم عليه 😂
2024-11-12 23:03:23
271
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**Estimated Total Session Time: 2 Hours (Everything Included)** --- ### **🔥 WARMUP 🔥** **1️⃣ Crossover Symmetry Activation Plus OR Banded 7s**   👉 Perform **7 reps** of each movement --- **2️⃣ Mayhem Hip Halo Activation**   👉 Complete the following:   - **🔄 10 Side Steps** (R/L)   - **🔄 10 Forward/Backwards Walks** (R/L)   - **🍑 10 Glute Bridges**   - **🍑 10 Single Leg Glute Bridges** (R/L)   - **🐦 10 Bird Dogs** (R/L)   - **🪑 10 Squats**   --- **3️⃣ Barbell Prep**   👉 **2-3 Sets:**   - **💪 10 Hand Release Push Ups**   - **🏋️‍♂️ 5 Single Arm Bench Press** (each side, moderate) 👉 **Dumbbell Bench Press Progression:**   - **🔼 10 DB Bench Press + 10 DB Piston Bench Press** @6.5/10 RPE   - **🔼 8 DB Bench Press + 8 DB Piston Bench Press** @7.5/10 RPE   - **🔼 6 DB Bench Press + 6 DB Piston Bench Press** @8.5/10 RPE   - **🔼 8 DB Bench Press + 8 DB Piston Bench Press** @8/10 RPE   - **🔼 10 DB Bench Press + 10 DB Piston Bench Press** @7/10 RPE 👉 **12 Pendlay Rows**   👉 **10 Single Arm Dumbbell Bent Over Rows** @6-7/10 RPE (each arm)   👉 **Rest 2:00-2:30 between sets** --- ### **💥 FINISHER 💥** **Partner Workout**   👉 **2 Sets** **🕒 AMRAP 12 Minutes:**   - **🔥 120/105 Calorie Ski Erg (OR Row)**   - **🏋️‍♂️ 90 Power Cleans (135/95)**   👉 *Both partners work at the same time. Switch as desired. If you finish 1 movement before the other is done, partners can trade out work on that movement.* **In Time Remaining - Max Rounds:**   - **🪂 6 Box Jumps (30/24)**   - **🏋️‍♀️ 9 Shoulder to Overhead (135/95)**   👉 *Rest 6 minutes between sets*   👉 *For Max Rounds part: Both partners work at the same time. Partner 1 does box jumps while partner 2 does shoulder to overhead, then switch when both are done.* —— #WorkoutMotivation #StrengthTraining #partnerworkout #fitnessgoals #hiit #pendlayrow #boxjumps #powerclean
**Estimated Total Session Time: 2 Hours (Everything Included)** --- ### **🔥 WARMUP 🔥** **1️⃣ Crossover Symmetry Activation Plus OR Banded 7s** 👉 Perform **7 reps** of each movement --- **2️⃣ Mayhem Hip Halo Activation** 👉 Complete the following: - **🔄 10 Side Steps** (R/L) - **🔄 10 Forward/Backwards Walks** (R/L) - **🍑 10 Glute Bridges** - **🍑 10 Single Leg Glute Bridges** (R/L) - **🐦 10 Bird Dogs** (R/L) - **🪑 10 Squats** --- **3️⃣ Barbell Prep** 👉 **2-3 Sets:** - **💪 10 Hand Release Push Ups** - **🏋️‍♂️ 5 Single Arm Bench Press** (each side, moderate) 👉 **Dumbbell Bench Press Progression:** - **🔼 10 DB Bench Press + 10 DB Piston Bench Press** @6.5/10 RPE - **🔼 8 DB Bench Press + 8 DB Piston Bench Press** @7.5/10 RPE - **🔼 6 DB Bench Press + 6 DB Piston Bench Press** @8.5/10 RPE - **🔼 8 DB Bench Press + 8 DB Piston Bench Press** @8/10 RPE - **🔼 10 DB Bench Press + 10 DB Piston Bench Press** @7/10 RPE 👉 **12 Pendlay Rows** 👉 **10 Single Arm Dumbbell Bent Over Rows** @6-7/10 RPE (each arm) 👉 **Rest 2:00-2:30 between sets** --- ### **💥 FINISHER 💥** **Partner Workout** 👉 **2 Sets** **🕒 AMRAP 12 Minutes:** - **🔥 120/105 Calorie Ski Erg (OR Row)** - **🏋️‍♂️ 90 Power Cleans (135/95)** 👉 *Both partners work at the same time. Switch as desired. If you finish 1 movement before the other is done, partners can trade out work on that movement.* **In Time Remaining - Max Rounds:** - **🪂 6 Box Jumps (30/24)** - **🏋️‍♀️ 9 Shoulder to Overhead (135/95)** 👉 *Rest 6 minutes between sets* 👉 *For Max Rounds part: Both partners work at the same time. Partner 1 does box jumps while partner 2 does shoulder to overhead, then switch when both are done.* —— #WorkoutMotivation #StrengthTraining #partnerworkout #fitnessgoals #hiit #pendlayrow #boxjumps #powerclean

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