AM SESSION:
Weekly Prep:
5 Sets (at a steady pace)
21 Calorie assualt Bike
50ft Bear Crawl
12 Cossak Lunges
5 Pike Push-ups + 5 Inch Worms + 5 Push-ups
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10 sets:
Handstand walk over ramp / steps
rest 1:00 between
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PM SESSION:
Back Squats:
2 Rep Max for the day
rest 4:00 then
2 x 15rep, 65% of above
4:00 rest between sets
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Assist and Move:
3 Sets
8/8 Rear foot elevated Split Squats
50ft Sled Push (or box push) HEAVY AND FAST
Rest 2:00 Between Sets
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Workout:
'Elizabeth'
21-15-9 Reps For Time
Squat Cleans (135/95 lb)
Ring Dips
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Rope Climbs:
EMOM 6
1 Rope Climb (Arms only)