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Tuesday 11.27.2018

POSTED ON November 26, 2018

Tuesday | 11.27.2018

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Warm Up:
 
10 Groiners
:15 Handstand Hold
50ft Bear Crawl Knee Touches Elbow
 
x2-3 sets
 
Foundation:
 
A. Build to a Max Deficit Handstand Push-up
B. Box Step Ups 4 sets of 7/7 use Dumbbells
 
*Scale is to build to a max deficit push up for 5 reps and complete 5 sets
 
Metcon:
 
RX (Level 1)
 
42-30-18
 
DB Snatch 50/35
Sit-ups with Wall Ball 20/14
Wall Ball 20/14
Intermediate (Level 2)
 
42-30-18
 
DB Snatch 35/20
Sit -ups with Wall Ball 20/10
Wall Ball 20/10 9ft Target
 
Beginner (Level 3)
 
42-30-18
 
DB Snatch 20/10
Sit-ups with Wall Ball 14/10
Wall Ball 14/10 9ft Target
 
Cool Down:
 
3 Rounds For Quality
 
10/10 Single Leg Glute Bridge
7/7 Heavy Single-arm KB High Pull
2min Seated Straddle
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