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MONDAY 191104

Warm-up:

Individual…

Row or Bike
Crossover Symmetry

Group….

200m Jog
Wall Slides x 5 @ 3131
Kettlebell Halos x 10 (5 each direction)

Followed by…

Two Sets:
Push Press x 5 (45/25 plate)
Overhead Alternating Reverse Lunges with plate x 10 reps
Overhead Plate Carry x 25 yards
Front Rack Plate Carry x 25 yards
Front Rack Plate Lunges x 10 reps

Then…

Strength and Skill:

Every 2 minute, for 10 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

 

Fitness:

Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

 

Performance:

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Time cap of 15 minutes.

 

MObility:

LAX to feet and shoulders
Banded Hamstrings
Roll Posterior

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