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Monday, June 26, 2023


A. Take 15 minutes to complete 3 sets of the following    A1. Rear foot elevated split squat x8 reps/leg 

   A2. Strict Toes to bar x7-10 reps 

   A3.Pendlay row x10 reps @ 115#/75# 

B. 12 minute 

AMRAP Run 200m

16 alternating DB snatches @ 50#/35#

4 Wall walks/12 kipping HSPU

*alternate each round with WW and HSPU


Masters

A. Take 15 min to complete 3-4 sets of the following:

     A1. Seated Arnold press x 10

     A2. Farmers walk x 50m

     A3. Wall sit x 30-45sec; add goblet if feels good

B. AMRAP 12 min

    Row 200/150m

    12 squats

    10 push-ups

     8 ring rows

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