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Wednesday 09012021

Warmup

Core -x3

10 weighted glute bridges

10 banded hamstring curls ( rig )

Strength

Emom 8 min

3 Deadlifts @ 60%

3-5 strict pull-ups / band

Wod

3-6-9-12-9-6-3

Assault bike cal

Floor press 155/105

  • 3 wall walks after each rd

Level 2

3-6-9-12-9-6-3

Assault bike

Floor press 115/75

  • 1 wall walk after each / 3 inch worm to push-up

Subs

*6-9-12-15-12-9-6 row cal *


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