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Accessory Work
3 Rounds
45 sec max strict press
45 sec max bent over rows
45 sec max bicep curls
45 sec rest
Metcon
4 Rounds for time (25 min cap)
400m Run
30 Squats
20 Situps
10 Pushups
Accessory Work
3 Rounds
45 sec max strict press
45 sec max bent over rows
45 sec max bicep curls
45 sec rest
Metcon
4 Rounds for time (25 min cap)
400m Run
30 Squats
20 Situps
10 Pushups
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
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