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Friday 07.12.2019

POSTED ON July 11, 2019

Friday | 07.12.2019

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Warm Up:
10 lemons squeeze
10 reverse wall slides
10/10 throrax rotation
x2-3 sets
 
Foundation: EMOM 16min
1st min 50ft single arm overhead dumbbell lunge
2nd min 3-5 snap to support
3rd min 7 candle sticks or candle stick pistols alternating
4th min 1-3 strict muscle ups weighted if possible
 
Metcon:
 
RX (Level 1)
30 cal row
50 toes 2 bar
30 cal row
For time
Intermediate (Level 2)
25 cal row
40 toes 2 bar
25 cal row
For time
 
Beginner (Level 3)
25 cal row
60 hanging knee raises
25 cal row
For time
 
Cool Down: 3 rounds for quality
:30 side plank rotation 1:30
couch stretch L/R

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