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Monday 04.01.2019

POSTED ON March 31, 2019

Monday | 04.01.2019

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Warm Up:
 
:30 Side Plank L/R
10 Prone PVC Pass Through
50ft Samson Lunge
7 Goblet Squats @3331
 
x3-4
 
Foundation:
 
A1.) Strict Pull Up 5×5; rest 1-2min
A2.) Strict Dip 5×5; rest 1-2min
 
*Athletes can use a band but no kipping
*Add weight if your able to complete all 5 reps with weight.
*Dips can be from knees.
Strength Metcon:
 
High Bar Back Squat @12×1
 
Every 2nd min add 10-20lbs
 
*Start with empty bar or 30% of 1RM
*Perform 3-5 reps every 2min until the 5th set. After the 5th set you must perform 5 reps until failure.
*Find a 5RM back squat for the day
 
Cool Down:
 
12min For Quality
 
30 Flutter Kicks
15 Hip Extensions
1min Tall Pigeon Left/Right
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