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3/22/23 Push press x 6

Warm up

1 minute handstand hold

10 banded lat pull downs

10 banded face pulls

20 banded rows


Strength circuit-Avalanche

4 barbell power snatches

5 negative pull ups

6 push presses-increase each round


Conditioning ABA

A-10-8-6-4-2

DB snatches 50/35

Box jump overs


BEMOM5

3 push presses


Accessory

Bottoms up presses 3x8

Bottoms up waiter walks 2x100ft

Ab wheel roll outs 3x10


 
 
 

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Choose Hyrox or strength Hyrox 800 m sprint 400 m row or ski-Mod pace Reduce the sprint by 100 m each round Reduce the row or ski 50 m each round Strength Pull ups-1 set of max reps Then Multiply that

 
 
 

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