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Wednesday 08.15.2018

POSTED ON August 14, 2018

Wednesday | 08.15.2018

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Warm Up:
 
30ft Samson Lunge
10 Heidens
10 Lemon Squeeze
 
x3
 
10 Jumping Lunges
5 Hollow to Arch Kip
8 Half Burpee
 
x3
 
5 Burpees
6 Front Rack Lunges
4 Toes 2 Bar
 
x2-3 sets rest 1-2min between each set 
Metcon:
 
Level 1 (RX)
 
12 Front Rack Lunge (alternating steps in place) 135/95
12 Toes 2 Bar
 
5 Rounds For Time
Level 2 (Intermediate)
 
12 Front Rack Lunge 115/80
12 Toes 2 Bar
 
5 Rounds For Time
 
Level 3 (Beginner)
 
15 Front Rack Lunges 75/55
15 Hanging Knee Raises
 
5 Rounds For Time
 
*Beginner needs to do more reps to gain a feeling for intensity in workouts.
 
Cool Down:
 
3 Rounds For Quality
 
10 Barbell Roll Outs
25 GHD Sit-ups (sub weighted sit ups)
15 Hip Extensions (sub arches on the ground)
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