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WEDNESDAY 20210623

Warm-up

Line Drills:
High Knees
Butt Kicks
Ostrich Walks
Lunge w/Twist
Side Shuffle (down/back)
Heel Walks
Toe Walks

10 Banded Good Mornings
10 Banded Passthru
10 Banded Pull-aparts (crossbody/diagonal)
10 Banded Face Pulls
Banded Hamstring Stretch
10 Bird Dogs
10 Dead Bugs


FITNESS 20210623

For Time with a 25 Minute Cap:
800M Run
40 Russian KBS (53/35#)
40 SA DB Push Press (40-50, 25-35#) [20/arm]
400M Run
30 Russian KBS (53/35#)
30 SA DB Push Press (40-50, 25-35#) [15/arm]
200M Run
20 Russian KBS (53/35#)
20 SA DB Push Press (40-50, 25-35#) [10/arm]

Stimulus: you should feel confident performing 15 reps unbroken with the kettlebell you choose to use and 10 push press unbroken with the dumbbell you choose to use for today’s workout.

Scoring: Time


PERFORMANCE 20210623

For Time with a 25 Minute Cap:
800M Run
3 Rounds of “DT” @ 115-135/80-95#
400M Run
2 Rounds of “DT” @ 115-135/80-95#
200M Run
1 Round of “DT” @ 115-135/80-95#

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead

Stimulus: you should feel confident performing the 9 Hang Power Cleans and 6 S2OH unbroken with the weight that you choose to use for this workout. Note weight used in comments.

Scoring: Time

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