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5 Rounds: Min 1) 12/9 Cal Bike Min 2) 15 SDHP’s 95/65 Min 3) 50 Double Unders Min 4) 200m Run Min 5) 12-15 DB Bench press Min 6) Max Sit-Ups Min 7) Rest

3 Set: 10 Bodyweight lunges 5 Scap pull ups 3 Burpees Then… 4 Supersets: 10/10 Suitcase hold bulgarian split squat 8 Dumbbell lat pullover Then… Hang clean warm up Then.. For TIme: 10 Burpees 15 Pull-ups 20 Hang power cleans 115/75 50 Wall balls 20 Hang power cleans 15 Pull-ups 10 Burpees

35:00 of easy work: 3:00 Cal Bike 50Ft Single Arm Suitcase Carry R 50ft Single Arm Suitcase Carry L 3:00 Cal Row 50Ft Single Arm Front Rack Carry R 50Ft Single Arm Front Rack Carry L 400m Run 50Ft Single Arm Overhead Carry R 50ft Single Arm Overhead Carry L 50ft= (inside) Down + Back…

3rd :30 Row 15-20 Banded Hamstrings curls Then… 5 sets 8 Barbell RDL – start light 8/8 Single leg hip thrust with a dumbbell 35/25 20/20 Banded clam shells Then… 2 Rounds: 1,000/900m row 30 Bench press 115/75 15 Box jump overs with step down

30 Banded Front raises – 2x 5 Scalp pull ups 5 Bradford press :20 Row Then.. Shoulder Press Every :90 x 4 sets: week 3 of 3 6 strict press 8 Bent Over Reverse Fly (thumbs out) Then… 2 sets: Kneeling DB Curl + Press 35/25 10 reps each set Then.. 5 Rounds: 2:00 work…

2min row/bike Then… 3 SuperSets: Move quick 10 Barbell hip thrust 20 Banded Heels Elevated Squats — Goal is to use a green band for the banded squats, and for them to be unbroken Then… Back Squat Every 1:45 x 6 (week 1 of 3) 5 Back squats Set 1: 65-67% Set 2: 67-72% Set…

3 Sets: 12 Seated Arnold dumbbell press 6 Ring dips 10 Inverted barbell rows 10 Alt dumbbell curls Then… 10 Rounds for time: 250/200m row 10 Bodyweight jumping lunges 10 Deficit push ups 45/25 Rest 1:1 after each round Each round should be a full sprint! Rest as long as it takes you to to…

Friday- 7:30 No class Sunday- Closed 3 Sets: 5 Snatch Grip Romanian Deadlift (RDL) 10 Air squats 10 Band Pass through Then… Every 1:00 x 10 2 Snatch Pulls -Drop bar…. 1 Squat or power snatch We are coming off heavy squats/ heavy deadlifts and you should feel strong and recovered this week. Focus on…

2x 20 Plate Halos to right 25/15 20 Plate Galis to left 12 Db Rev flies 12 plate toe touches Then.. 24 min AMRAP: 10 Empty barbell curls 10 Empty barbell bent over rows 10 Empty barbell strict press 2:00 Row 20 Alternating Renegade Rows 20 Push ups with hands on your dumbbells 20 Sit-ups…

Schedule update: Friday 7:30pm – No Class Sunday- Closed —- 3 sets For Quality: 10/10 Bulg Split Squat Per leg with Single DB in farmer hold :30 sec Hollow Hold 20 Banded Hamstring Curl Then…. 5 Rounds 2:00 work / 1:00 rest 100m Run 9 Pull Ups — *Max Rep : Overhead squats (KB Goblet…