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Saturday 08.11.2018

POSTED ON August 10, 2018

Saturday | 08.11.2018

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Warm Up:
 
50ft Inch Worm Walk
20 Heavy Russian Twists
8/8 Single Arm Suit Case Deadlifts
 
x3
 
10 Empty Bar Deadlifts
6 Hollow to Arch Kips
10/10 Thorax Rotation
 
x3
 
Then work up to a moderate deadlift for 7 reps…
 
Metcon:
 
Level 1 (RX)
 
50-35-20
 
Deadlift 155/105
Chest 2 Bar Pull Up
 
For Time
Level 2 (Intermediate)
 
50-35-20
 
Deadlift 135/95
Pull Up
 
For Time
 
Level 3 (Beginner)
 
50-35-20
 
Deadlift 75/55
Jumping pull up
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
2min Forward Fold
1min Plank
10/10 Rock Back Split Squats
10 Slow Back Extensions

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