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Friday 10.04.2019

POSTED ON October 3, 2019

Friday | 10.04.2019

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Warm Up:
8min Air Bike
then…
50ft samson lunge
5 burpee
10 lemon squeeze
x2-3 sets
10 leg swings
50ft low side shuffle L/R
4/4 step ups
x2-3 sets
 
Metcon: WZAOC 18.4
 
RX (Level 1)
16 minute AMRAP
Devil Press 50/35 Alt.
DB Step-ups 24/20
2/2, 4/4, 6/6, 8/8, 10/10, etc
Intermediate (Level 2)
16 minute AMRAP
Devil Press 35/20
Alt. DB Step-ups 24/20
2/2, 4/4, 6/6, 8/8, 10/10, etc
 
Beginner (Level 3)
16 minute AMRAP
Devil Press 35/20
Alt. DB Step-ups 24/20 *use only one DB on step up 2/2, 4/4, 6/6, 8/8, 10/10, etc
 
Cool Down:
3 rounds for quality
2min dragon L/R
1min standing straddle
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