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TUESDAY 20210323

Warm-up

:90 on Bike or Rower
10 Scorpions
10 Bootstrappers
10 Sumo Inch Worms
20 Heel Walk Steps
20 Toe Walk Steps
Samson Stretch
10 Internal/External Hip Rotations on Rig
Calf Stretch on Rig

2 Rounds:
5 Plank Walk-outs to Push-up
10 Kip Swings


Strength and Skill

Every 1:30 for 12:00 (8 sets):
Build to a 1RM Bench Press*

* Start at around 70-80% of 1RM Bench Press and build across the 8 sets to a 1RM for today.


FITNESS and PERFORMANCE 20210323

For Max Reps:
Death by 10M Sprint*

(Floor will be set up with cones or tape 32ft [10M] across)

With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (20 meters) the second minute, 3 sprints (30 meters) the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Both feet mush be behind the line and you must touch the ground on each rep.

* Sub = Calorie Bike (1 calorie per min, 2 cal per min, 3 cal per min, etc.)

Score = number of rounds of 10M sprint completed (or calories completed) + partial rounds (i.e. if you got 10 sprints into the round of 13, your score would be 12 + 10.

Scoring: Rounds + Reps

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