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Friyahhh 01282022



WARMUP

For Quality:

2 Minute Foam Roll

2 Minute Easy Bike, Row, Ski, or Run

3 Rounds: 15 Reverse Lunges + :30 Plank + 30s Wall Sit

2 Minute Frog Stretch

1 Round Of Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats


Then…

30 Light Double Dumbbell Seated Strict Presses

30 Banded Good Mornings


Strength

Deadlifts

[All Percentages Based Off 1RM Deadlift]

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of 1 @ 80%

1 Set of Max Reps @ 85%


Rest 1-3 Minutes Between Sets.


No weight STRENGTH

10 min emom

Light weight or dbells

7 deadlifts


WOD

Every 2:30 x 4 Sets:

50ft. Double Dumbbell Front Rack Walking Lunge / 16 stationary

"X" Bar Muscle-ups


Dumbbells: 50 / 35 lb's

Complete as many BMU as you can in time remaining…Score - sum of all BMU


DOUBLE DUMBBELL FRONT RACK WALKING LUNGE

- Reduce Loading

- Reduce Distance

- 16 Step Back Lunges

- Sub Barbell


BAR MUSCLE-UPS

- Banded

- Chest To Bar Pull-Ups

- Double Dumbbell Devil Presses



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