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Tuesday 11292022

WARMUP

CORE - tabata

plank

dead bugs


SKILLS

Strict Handstand Push-Up/ seated z press 5 sets of 5-10 reps reps

Rest 1 minute between sets


5 min AMRAP:

1,2,3,4,5,6,7, etc...

Strict TTB / REG TTB

2,4,6,8,10, etc...

Strict Dips on pull-up bar or parallettes

*Move with quality. Save intensity for metcon.


MACHINE WORK

4 sets

10/8 Cal Echo @ 90+% sprint effort

20/16 Cal Echo @ max sustainable pace

rest 2 min

14/10 Cal Row @ 90+% sprint effort

28/22 Cal Row @ max sustainable pace

2 min rest





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