Warm-up

200M Jog
10 Sumo Inch Worms
10 Waiter Bows
10 Spiderman Stretch w/Reach
5 Thread The Needle/side
10 Super Bird Dogs
10 Alternating Cossack Squats
Wrist Stretch
Calf Stretch

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Strength and Skill

Every 2:30 for 12:30 (5 sets):
Back Squat x 5 Reps @ 70-80% of your 1RM Back Squat*

* 5 Working Sets–try to maintain the same weight (or heavier) across all five sets.

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Back Squat 5×5

Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Scoring: Load

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FITNESS 20210104

5 Rounds for Time (with a 14:00 cap):
9 Double Dumbbell Thrusters (25-35#, 15-25#)
200M Run

Scoring: Time

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PERFORMANCE 20210104

5 Rounds For Time (with a 14:00 Cap):
9 Squat Clean Thrusters (95/65#)
200M Run

Scoring: Time

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At Home Workout

5 Rounds for Time (with a 14:00 cap):
9 Double Dumbbell Thrusters (25-35#, 15-25#)
200M Run

Scoring: Time

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021