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Friday 07.20.2018

POSTED ON July 19, 2018

Friday | 07.20.2018

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Warm Up:
 
10 Prone Pass Throughs
:20 Barbell Hold Overhead
5 Empty Bar Supinated Bent Over Row
 
x3 sets
 
Strength:
 
EMOM 6min
 
4-5 Push Press at 80% of 1RM
 
Metcon:
 
RX (Level 1)
 
5 Rounds For Time
 
8 Handstand Push-ups
100ft Single-arm Front Rack Dumbbell Lunge (25ft Left 25ft Right x 2) 50/35
Intermediate (Level 2)
 
5 Rounds For Time
 
8 Handstand Push-ups to ab mat
100ft Single-arm Front Rack Dumbbell Lunge (25ft Left 25ft Right x 2) 35/20
 
Beginner (Level 3)
 
5 Rounds For Time
 
8 Handstand Push-ups from Piked Position of Box
100ft Single-arm Front Rack Dumbbell Lunge (25ft Left 25ft Right x 2) 20/10
 
Cool Down:
 
3 Rounds For Quality
 
10 Barbell Roll-out
:30/:30 Side Plank
5/5 Wall Ball Candle Stick Pistol

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