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Weightlifting Strength

Deadlifts

Find your daily 8RM

drop to 70-80%

2 sets 10 reps


Metcon

20 min AMRAP

400m run

21 Abmat situps

15 Single arm push press

9 Burpees over db


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

Aerobic Capacity

Row or Run

2x 800m

4x 400m

6x 100m

3 mins break between distances, 1 min break between intervals


Metcon

20 min AMRAP

400m run

21 Abmat situps

15 Single arm push press

9 Burpees over db


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

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