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FRIDAY 200103

Warm-up:

Individual…

Banded Hamstrings
Pigeon Stretch

Group….

4 Laps around rig
Zombie Walks Down
Lunges Back
10 Russian Baby Makers
10 KB Swings
10 Goblet Squats
10 Goblet Reverse Lunges

Review Deadlift setup and technique

Strength and Skill:

Take 14 Minutes to build to a heavy 2RM Deadlift

**In Between sets- practice Toes to Bar to warm them up

Fitness:

AMRAP 12:
3 KB  Swings
3 Abmat Situps
3 Burpees
6 KB Swings
6 Abmat Situps
6 Burpees

Up By 3’s Until Finish

 

Performance:

AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Burpess over the Bar
6 Deadlifts (205/145)
6 Toes to Bar
6 Burpees over the Bar

Up By 3’s Until Finish

 

Mobility:

Banded Hamstrings
LAX to Feet and Shoulders
Roll Posterior

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