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4/7/18 "Single Arm Saturday"

April 6, 2018

WARM UP Coach Lead 00:00-10:00

 

STABILIZER 10:00-15:00

Alt Tabata

Bottom of Pushup Hold

Hollow Hold

 

STRENGTH 15:00-30:00

1:00/:15 x 3

Heavy Jump Rope

Manmakers (RX 35/20)

Wall Sit with Band Pull Apart

 

METCON 30:00-55:00

 

AMRAP9

9 SA Floor Thrusters R

9 SA Floor Thrusters L

9 Bent Over Rows R (RX 20/35)

9 Bent Over Rows L  (RX 20/35)

 

2min Rest

 

AMRAP9

9 SA Floor Thrusters R

9 SA Floor Thrusters L

9 DB Snatches R

9 DB Snatches L

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