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Monday, March 28, 2021


A. EMOM 12 min

min 1: seated barbell z-press x 10

min 2: Dbl KB bent over row x 10

min 3: 100m sprint

B. FT:

Run 800

Handstand push-ups x 5 (5”,3” deficit)

Double unders x 80

Run 600m

Handstand push-ups x 10

DU x 60

Run 400m

Handstand push-ups x 15

DU x 40

Run 200m

Handstand push-ups x 20

DU x 20

Masters

A1. Strict press from rack x 8,8,8 build to a HEAVY set of 8

A2. 50m farmers walk

A3. Wall sit x 30-45sec; may add weight

X 3 sets

B. Complete

Row 350m

20 goblet squats

15 ring rows

AB 18/15 cal

15 ring rows

20 goblet squats

Row 350m

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