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Monday

September 16, 2019

Warm up 

200m run 

10 walking lunges 

200m row or 10 cal bike 

10 HR push ups 

+

Coach prep 

 

Strength 

A. Back Squats 

  5 x 5 @ 60% (dynamic) speed day, work on breathing and speed out of the hole. 

squeeze glutes at top and tight core! 

 

Conditioning 

B: Metcon (AMRAP - Rounds and Reps)

 

12 min AMRAP


Performance 
8 front squats 135/85#
16 step ups
24 double unders

 

 

Function : Perform function if your front rack isnt stable, squat needs work.

8 goblet squats (CW) 
16 step ups
24 single unders (double attempts)

 

CORE (optional)

C: Plank (side) (30-45 sec x 3 ea side )

Plank on your side with elbow under your shoulder

and in a good rigid position from head to ankles for max time.

 

 

 

 

 

 

 

 

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