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Updated: Oct 26, 2021
Strength
4 Rounds
10 Bench Press
10 Bent over barbell row
Metcon
4 Rounds for time
400m run
25 Situps
25 Air squats
Strength
4 Rounds
10 Bench Press
10 Bent over barbell row
Metcon
4 Rounds for time
400m run
25 Situps
25 Air squats
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