Monday 05232022
Warmup
Strength 8 min emom
6 back squats @ 65
Front squats
Every 90 sec
3x5 @65
Rowing
3500 at consistent pace
HWPO CLASSIC
8-6-4
Rounds of Strict Cindy
600-400-200m
Run
*Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
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See AllWARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4
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WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly
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WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo
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