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Friday 01.10.2020

POSTED ON January 9, 2020

Friday | 01.10.2020

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Warm Up:
4/4 side lying throax rotation
50ft Banded lateral walks
8 alternating down dog toe taps
X3
5 deadlift
5 good morning
5/5 lateral box step up
X3
 
Foundation:
A. Deadlift 1.1.1.1.1 x3 (drop each lift wait :5 then pull again) ; rest 2min between
*this is to focus on the initial pull form the ground.
 
Metcon: “Cats out of the bag”
 
RX/Level 1
150 double unders
25 pull ups
2 rounds for time
Intermediate/Level 2
100 double unders
25 pull ups
2 rounds for time
 
Beginner/Level 3
200 single unders
25 ring rows
2 rounds for time
 
Cool Down:
3 rounds for quality
1min Flat needle L/R
1min happy baby
:30/:30 side plank
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