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Friday 04.12.2019

POSTED ON April 11, 2019

Friday | 04.12.2019

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Warm Up:
 
5/5 Lateral Box Step-up
50ft Samson Lunge
5 Air Squats @32×1
 
x3-4 sets
 
Foundation:
 
A. Back Squat 4 sets of 5 @82-85% 5RM; rest 2-3min
 
Metcon:
 
Level 1 (RX)
 
30 Box Jumps 24/20
15 Toes 2 Bar
 
3 Rounds For Time
Level 2 (Intermediate)
 
30 Box Jumps 20in
12 Toes 2 Bar
 
3 Rounds For Time
 
Level 3 (Beginner)
 
30 Step-ups 24/20
12 Hanging Knee Raises
 
3 Rounds For Time
 
Cool Down:
 
400m Single Arm Overhead carry L/R
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