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Friday, July 29, 2022


A. Every 4:00 x5 sets for total working time

   10 Kipping HSPU

   10 Power Cleans @ 95#/65#

   10 front squats @ 95#/65#

   10 Box-jump on and over 24"/20" box

   10 pull-ups

Extra credit

Echo bike 30 seconds @ tough effort

rest 30 seconds

x8 sets

Masters

A. EMOM 12 min

     Min 1: AB or EB for max cal in 40sec

     Min 2: double KB FR squats x 8-10

     Min 3: 20 sec side plank/side

B. Tabata

     20 sec of work followed by 10 sec of rest for 8 sets/movement; 1 min of rest between movements

     Row for cal

     Squats

     Push-ups

     Abmat Sit-ups

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