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Monday 06.17.2019

POSTED ON June 16, 2019

Monday | 06.17.2019

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Warm Up:
5/5 thorax rotations
100ft reverse bear crawl
10 reverse pass throughs
5 strict press building each set on the weight
x2-3 sets
 
Foundation: (15-20min to complete)
A. Strict Press 3-2-1-3-2-1 build to a 1RM (each set increase weight). The second wave should be heavier than fthe first. Rest full 1-2min between sets. example: 115 x3 135 x2 155 x1 125 x3 145 x2 165 x1
 
Metcon: (12min time cap) “Buil”
 
Level 1 (RX)
20 wall balls 20/14 10ft/9ft
12 toes 2 bar
5 rounds for time
Level 2 (Intermediate)
20 wall balls 20/10 9ft/8ft
8 toes 2 bar
5 rounds for time
 
Level 3 (Beginner)
20 wall balls 14/10 9ft/8ft
12 hanging knee raises
5 rounds for time
 
Cool Down: 2-3 Rounds For Quality
1min double pigeon L/R
2min Dragon L/R
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