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Monday 12.09.2019

POSTED ON December 8, 2019

Monday | 12.09.2019

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Warm Up:
50ft Samson lunge
10/10 leg swings
:15 dead hang
6/6 side lying thorax rotation
5/5 single leg dumbbell RDL
X2-3 sets
 
Strength:
A. Double KB front rack drop lunge 4 sets 10/10; :30/1min
 
Metcon:
 
(Level 1) RX
400m run
20 double dumbbell snatch 50/35
15 toes 2 bar
3 rounds for time
(Level 2) Intermediate
400m run
20 double dumbbell snatch 35/20
12 toes 2 bar
3 rounds for time
 
(Level 3) Beginner
400m run
20 double dumbbell snatch 20/10
15 hanging knee raise
3 rounds for time
 
Cool Down:
3 rounds for quality
20 GHD Russian Twist
10/10 single leg glute bridge

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