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Wednesday 12222021

Warmup

Strength

Back squats

[All Percentages Based Off 1RM Back Squat]

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68%


Rest 1-3 Minutes Between All Sets.


WOD

‘DEATH RACE ‘ (10 min cap ).

BENCH MARK WOD

5 Rounds For Time:

15/12 Calorie Bike

10 Burpees


- If this workout is your JAM, find a hard but sustainable pace for all 5 rounds.


15/12 CALORIE ECHO BIKE

- 15/12 Cal Assault Bike

- 15/12 Cal Air Run

- 21/15 Cal Row

- 21/15 Cal Erg Bike



- If this one make you feel a little nervous, pick a station to "HAMMER" and a station to pace a bit.


- Round 4 IS the workout. Push hard there. The last round will be there!


- Make sure to RESET the monitor each round and stand to FULL EXTENTION on each burpee … DO IT!!!!

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