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SATURDAY 171223

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Trunk Twists

Group…

15 Dislocates

15 Leg Swings

15 Good Mornings

10 Scorpions

5 Burpees

Broad Jumps Down

Spiderman Crawl Back

Ostrich Walk Down

Zombie Walks Back

Review the movements…

 

Fitness:

“Slot Machine”

Teams of 3
AMRAP 7:
50 Back Squats
50 Back Squats (increase weight)
AMRAP Back Squats (increase again)

rest 3 minutes

AMRAP 7:
50 Bench Press
50 Bench Press (increase weight)
AMRAP Bench Press (increase again)

rest 3 minutes

AMRAP 7:
50 Deadlifts
50 Deadlifts (increase weight)
AMRAP Deadlifts (increase again)

 

Performance:

“Slot Machine”

Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

 

Mobility:

Roll Posterior

LAX to Pecs and Traps

 Banded Hamstrings

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