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Monday 04.15.2019

POSTED ON April 14, 2019

Monday | 04.15.2019

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Warm Up:
 
5 Cal Row
:20 DB Hold Overhead L/R
10 Cossack Squats
 
x3
 
Foundation:
 
A1.) 3 sets of 10/10 Seated Single Arm DB press 85-87% of 10RM; rest :30/:30
A2.) Strict Dips 3 sets of 6–12; rest :30
 
*weighted if possible
 
Metcon:
 
Level 1 (RX)
 
25 Air Squats
25 Push-ups open standard
25 Cal Row
 
6 Rounds For Time
 
*option 20lbs vest
Level 2 (Intermediate)
 
20 Air Squats
20 Hand Release Push-ups
20 Cal Row
 
6 Rounds For Time
 
Level 3 (Beginner)
 
25 Air Squats
20 Hand Release Push-ups
15 cal row
 
6 Rounds For Time
 
Cool Down:
 
2 Rounds For Quality
 
1:30 right leg Lizard
1:30 right leg Pigeon
1:30 Puppy Dog
1:30 left leg Lizard
1:30 left leg Pigeon
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