Thursday 01062022
Stretch day 20 min
Or
Bench press
8-8-8-8-8
Optional recovery
2 Rounds
500 Meter Bike Erg + 10 AbMat Sit-ups
1,000 Meter Bike Erg + 20 AbMat Sit-ups
1,500 Meter Bike Erg + 30 AbMat Sit-ups
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See Allwarmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
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STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%
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HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu
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