• CFRutherford

Saturday 190525

For time with a partner

400m run x 4: partners will alternate 400m until 4 runs are completed

100 shoulders to overhead (95,65)

80 alternating bar facing burpees

60 front rack forward lunges (95,65)

40 med ball sit-ups passing medicine ball over barbell to partner

20 muscle ups or handstand push-ups or any combination of the two

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Thursday, February 25, 2021

A. Take 12 min to complete 3-4 sets of the following: A1. Plank pull thrus x 10/side A2. DB Romanian deadlifts @ 30X1 x 10 B. 5 Rounds for time 30 Lunges 20 sit-ups 10 SA Devil Presses 50,35 200m run

Wednesday, February 23, 2021

A. Take 12 - 15 min to complete 3 sets of the following: A1. 50’ Overhead barbell lunge 95,65 A2. Supinated strict pull-ups @ 20X1 x 6-8 A3. DB bench press x 10 B. AMRAP 12 min 3 handstand push-ups 3

Tuesday, February 22, 2021

A. EMOM 10 min min 1: 10 Alt DB snatch + 3-5 burpee box jump overs 50,35/24,20 Min 2: :45 wtd FLR B. 3 min AMRAP 10 power snatches 75,55 10 pistols 10 hand release push-ups Rest 1 min x 5 sets

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