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Friday 06.01.2018

POSTED ON May 31, 2018

Friday | 06.01.2018

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BENCH MARK FRIDAYS
 
Warm Up:
 
7/7 KB High Pull
10 Prone Pass throughs
10 Cossack Squats
 
x3 then…
 
5/5 Rock Back Split Squats
5 Hips Down Push-ups
3 Hollow to Arch Kips + 5 Scap Pulls
 
x3 then…
 
200m Sprint
3 Pull-ups
5 Push-ups
8 Air Squats
 
x3; rest 1min between each set
 
Metcon:
 
“Cindy”
 
20min AMRAP
 
Level 1 (RX)
 
5 Pull-ups
10 Push-ups (open standard)
15 Air Squats
Level 2 (Intermediate)
 
5 Pull-ups
10 Hand Release Push-ups
15 Air Squats
 
 
Level 3 (Beginner)
 
5 Jumping Pull-ups
10 Hand Release Push-ups
15 Air Squats
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