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8/22 Take a seat

August 21, 2018

Warm Up: 00:00-10:00

 

Midline 10:00-20:00

2RDS :40/:10

-SA Plank ( one side/round)

-Superman lifts

-Lateral Leg Lowers

 

Strength 20:00-45:00

4RDS :40/:20

DB Renegade Rows

DB Push Jerk

KB SA Racked Squats (switch arms each round)

Ring Support Hold

 

Metcon:45:00-60:00

Partner AMRAP 16

10 Box jumps

10 MB Slams

10 MB Cleans

One partner does all reps while other is holding WALL SIT. Then switch. Score is total complete working rounds

 

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