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210704


Warm up

3 Rounds

100m run

10 Single arm db press

10 bent over rows

10 Stiff leg deadlifts

Strength

Push Press

10 Reps @52% 10 Reps @55% 10 Reps @58%

10 Reps @58%

Strict Press

build to 10 rep max then

10 Reps at 88%

10 Reps at 88%

10 Reps at 88%


Metcon

4 Rounds for time

20/14 Cals Assault bike (or row) (or 400m run)

10 Power cleans


RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)


Extra Work

3 Sets 20 Reps Assisted Pullups

4 Sets 15 Reps Cable tricep extensions

3 Sets 15 Reps Reverse hyper extensions

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EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility

7件のコメント


不明なメンバー
2021年7月04日

RX 10:15

いいね!

不明なメンバー
2021年7月04日

RX - 14:00

いいね!

Osama Kamaluddin
Osama Kamaluddin
2021年7月04日

RX 13:18

いいね!

Muhammed Aarham
Muhammed Aarham
2021年7月04日

My legs are crying from yesterday🥲

いいね!

Hussain Faisal 7meesa
Hussain Faisal 7meesa
2021年7月04日

شكله فيها RX

いいね!
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