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Friday, October 4, 2019

A. 3 sets

AB 10 cal/row 250/run 200

5-7 goblet squats 53,35

10 scapula push-ups

5-7 KBS 53,35

B. 16 min AMRAP

10-20-30...

Wall ball 30,20

Toes to bar

DB snatches 50/35

The athlete must rest exactly 1 minute after they complete each set before starting next set of wall ball

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A. Take 12 min to alternate between the following movements for 3-4 sets A1. DB renegade row x 16 A2. Ring push-ups x 8-10 A3. Rear foot elevated split squat @ 30X1 x 8/leg 8/leg; build B. For time 21

Thursday, September 17, 2020

A. EMOM 12 min min 1: 30-45 double unders min 2: seated barbell z-press x 10 @ 20X1 Min 3: wtd FLR x 45sec B. 10 min AMRAP Row 250m 10 box jumps 30,24 10 wtd Russian twists 35,26 Rest 3 min AMRAP 10 m

Wednesday, September 16, 2020

A. Every 90 sec alternate between the following movements to complete 4 sets of each: A1. Double DB/KB OH carry x 30m A2. Barbell Romanian deadlifts @ 30X1 x 8-10; build B. “Helen” 3 rounds for time R

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