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Tuesday 07.02.2019

POSTED ON July 1, 2019

Tuesday | 07.02.2019

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Warm Up:
10 push up position shoulder taps
:30 ring support
10 lemon squeeze
:30 bottom of dip in rings hold
10 step ups
x2-3
 
Foundation:
16min EMOM
1st min planche lean + headstand or handstand walk over an object
2nd min 15 Hollow to Arch Roll
3rd min 6 med ball candle stick or med ball candle stick pistol
4th min 1-3 strict muscle up or 5 low ring transitions
 
Metcon: *Use two dumbbells
 
RX (Level 1)
21-18-15-12-9-6-3
Cal Row Dumbbell
Step Overs 24/20 50/35
for time
Intermediate (Level 2)
21-18-15-12-9-6-3 Cal Row
Dumbbell Step Overs 24/20 35/20
for time
 
Beginner (Level 3)
21-18-15-12-9-6-3
Cal Row Dumbbell Step Overs 20/16 20/10
for time
 
Cool Down: 3 rounds for quality
15 hip extensions
12 curtsy squats alternating with weight
1min calf stretch L/R
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