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Monday 09.24.2018

POSTED ON September 24, 2018

Monday | 09.24.2018

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Warm Up:
 
10 Banded Sumo Good Mornings
10/10 Single Arm Kettlebell Swing or DB as a KB
8/8 KB High Pulls
 
x3
 
8/8 Lateral Box Step Overs
:10s Deadhang + 5 Scap Pull-ups
50ft Walk on toes
 
x3
 
Metcon:
 
20min AMRAP
 
RX (Level 1)
 
400m Run
20 DB Box Step Overs 24/20 50/35
2 Rope Ascents
Intermediate (Level 2)
 
400m Run
20 DB Box Step Overs 20/16 35/20
2 Rope Ascents
 
Beginner (Level 3)
 
400m Run
20 DB Box Step Overs 20/16 20/10
6 Hanging Hip Taps or Accumulate :45 Dead Hang
 
Cool Down:
 
EMOM 8-10min
 
1st min 15 sit ups remainder of the time plank
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