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Monday 10.25.2021

POSTED ON October 24, 2021

Monday | 10.25.2021

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Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s with Hip Halo Warmup (Between sets)
– Let’s get two birds with one stone here –
-into-
7 min AMRAP
5 Wallballs (focus on arm cycling)
5 V-Ups
5 Tempo Push Ups (slow and controlled
5 Muscle Snatch (Empty Bar or PVC pipe)
5 Snatch Push Press (Empty Bar or PVC pipe)

**2. Strength:  3 Position Power Snatch (Ground, Below the Knee, Above the Knee)

1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets – 57.5% to 87.5%

**3. Workout Prep**
2 sets
5 Wall Balls
3 GHD’s (Parallel) + 2 Full GHD’s
5 Push-Ups
4 Alternating Dumbbell Step Ups
– rest and add weight –

Workout:  Winnie the Pooh

* Target time: 11-13 minutes
* Time cap: 16 minutes

100 Wallballs (20/14)
50 GHD’s or 50 V-Ups
40 Push-ups
30 Alternating Double Dumbbell Step Ups (50s/35s)(24/20)

* Scaling option 1 (Masters 45+)
100 Wallballs (14/10)
50 GHD’s (6in Riser)
40 Push-ups
30 Alternating Double Dumbbell Step Ups (35s/25s)(20)

* Scaling Option 2 (Beginner)
3 rounds
20 Wallballs (light)
15 Sit Ups
10 Bar Push-ups
10 Alternating Double Dumbbell Step Ups (light and low box))

* Limited Equipment Option
200 Air Squats
50 V-Ups
50 Push-ups
50 Jumping Split Lunges

Accessory:   Rear foot elevated DB Split Lunge

4 sets: 12 Reps (each side)

*Build to a moderate/heavy weight, stay the same or build across sets

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