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Friday 06.15.2018

POSTED ON June 14, 2018

Friday | 06.15.2018

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BENCH MARK FRIDAYS
 
Warm-Up:
 
5 Empty Bar Good Mornings
50ft Lateral Shuffle Walk Low Stance L/R
20 Glute Bridge
x3 then…
 
20 Jumping Jacks
:15 Handstand Hold
5 Deadlifts Increasing Weight each Round
 
x3 then…
 
5 Burpees
5 Deadlifts Heavier then Metcon Weight
3-5 Handstand Push-ups Variation
 
x3; rest 2-3min between sets
 
*Build your deadlift to a heavier weight then the Metcon.
 
 
Metcon:
 
“Diane”
 
Level 1 (RX)
 
21-15-9
 
Deadlifts 225/155
Handstand Push-ups
Level 2 (Intermediate)
 
21-15-9
 
Deadlifts 185/125
Handstand Push-ups to ab mat
 
Level 3 (Beginner)
 
Deadlift 165/105
Pike Push-ups from a box
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