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Wednesday 11.20.2019

POSTED ON November 19, 2019

Wednesday | 11.20.2019

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Warm Up:
50ft toe pull
10 Cossack squats
10 jumping jacks
X3
5/5 single leg good mornings
5 hips down push ups
5 empty bar deadlifts
X3
Build to a heavy set of 2 deadlifts in 5 sets or less
 
Metcon: 14min AMRAP “Zip it”
 
RX (Level 1)
21 deadlift 275/185
21 lateral burpees over bar
21 box jump overs 24/20
21 handstand push ups
Intermediate (Level 2)
21 deadlift 225/155
21 lateral burpees over bar
21 box jump overs 24/20
21 handstand push ups to ab mat
 
Beginner (Level 3)
21 deadlift 165/115
21 lateral burpees over bar
21 step overs 24/20
21 hand release push ups
 
Cool Down:
2 rounds for quality
2min puppy dog
2min standing straddle
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