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FRIDAY 20210115

Warm-up

:60 on Bike or Rower
10 Banded Passthru
10 Banded Good Mornings
10 Banded Pull-aparts
10 Banded Front Raises
10 Floor Facing Snow Angels
5 Plank Walk-outs to Push-up
10 Bird Dogs
10 Superman Holds
10 Glute Bridges
:30 Supinated Bar Hang

2 Rounds w/Moderate DB:
5 Strict Press/arm
5 Crossbody RDL/leg
5 Reverse Lunges/leg


Strength and Skill

Every 2:30 for 10:00 (4 sets):
10-8-6-4 Shoulder Press w/:01 Pause At Bottom @ 60, 65, 70, 75%*

* Pause at bottom :01 before pressing each rep.

FITNESS 20210115

As many rounds and reps as possible in 13 minutes:
12 Russian Kettlebell Swings (53/35#)
12 Seated DB L-sit Press (30-35/20-25#) or Pike Push-ups
24 Calorie Bike

Scoring: Rounds + Reps


PERFORMANCE 20210115

As many rounds and reps as possible in 13 minutes:
15 Deadlifts (225/155#)
15 Strict HSPU
30 Calorie Row

Scoring: Rounds + Reps

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