Monday, August 6, 2018

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A) 0:00 - 12:00 Warm Up

3:00 Row, where the first :40 of each minute is easy and the final :20 are ramped up


@ 5:00 - 2 Rounds, rotating stations every :30:

(1) :15/side Samson stretch

(2) Alternating Glute bridge

(3) Alternating Spiderman

(4) Good Mornings

@ 10:00 - Barbell Warm Up

2 Rounds:

3 Back Squats

3/side elbow rotations 

3 Snatch Grip Strict Press


(B) Strength/Gymnastic Couplet - @ 20:00

Every 3:00 for 4 sets (12:00)

Complete 6-8 Back Squats at 65%

Immediately into…

Max Unbroken HSPU

(C) “Hearty Chuckle” - @ 40:00

3 Rounds for Reps:

1:00 - Max DB Front Rack “Step Back” Lunges ( 2 DBs, “Open” standard)

1:00 - Max Sit Ups

1:00 - Max Cal Bike

1:00 - Rest

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