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Thursday 01.31.2019

POSTED ON January 30, 2019

Thursday | 01.31.2019

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10 Groiners
10 Hollow to Arch Roll
:30 Barbell Hold Overhead
5 DB High Pulls
 
x1
 
Foundation:
 
A. EMOM 6min
 
3 Hanging Knee Raises + 5 Toes 2 Bar
 
B. EMOM 6min
 
Handstand Push-up 5-10 reps
 
*Intermediate A. 5 HKR + 3 T2B
*Beginner A. 5-7 HKR
*Intermediate B. HSPU to ab mat
*Beginner B. 5-10 Pike Push Up off box
 
Metcon:
 
*15min Time Cap all levels
 
RX (Level 1)
 
27-21-15-9-6-3
 
DB Power Snatch 50/35
Lateral Burpee over DB
Intermediate (Level 2)
 
27-21-15-9-6-3
 
DB Power Snatch 35/20
Lateral Burpee over DB
 
Beginner (Level 3)
 
27-21-15-9-6-3
 
DB Power Snatch 20/10
Lateral Burpee over DB
 
Cool Down:
 
2-3 Rounds For Quality
 
10 Slow Calf Raises
1min Pigeon L/R
10/10 Rock Back Split Squats
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