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WEDNESDAY 20210303

Warm-up

200M Jog
10 Banded Pass Thru
10 Banded Pull-aparts (cross body and diagonal)
10 Banded Face Pulls
10 Scorpions
15 Air Squats w/Pause
15 Glute Bridges
20 Heel Walk Steps
20 Toe Walk Steps
Pec Stretch on Rig
:40 Supinated Bar Hang

2 Rounds:
8 Kip Swings
6 Push-ups


Strength and Skill

Every 2:00 for 10:00 (5 sets):
Bench Press x 5 Reps @ 21X1*

2 Second Lowering, Pause :01 on chest, explode up.

Start moderate and build to a challenging set of 5 for today with the prescribed tempo.


FITNESS 20210303

As many rounds and reps as possible in 16 minutes:
20 SA DB Push Press (30-35/20-25#) [10/arm]
30 Air Squats
60 Single-Unders or Speed Steps

Scoring: Rounds + Reps


PERFORMANCE 20210303

As many rounds and reps as possible in 16 minutes:
10 Shoulder-to-Overhead (115/85#)
35 Air Squats
45 Double-Unders

S2OH= push press, push jerk, split jerk, etc.

Scoring: Rounds + Reps

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