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9/23/24

WARM UP

Worlds Greatest Stretch

10 Cat Cows

10 Wall Facing Squaits


STRENGTH

20 Minute Running Clock

Start light

Add weight to each movement, euch round 10 ks Swings Progress to Doubles

10/10 Single Arm Bench Press

10/10 Split Squats

10/10 Single Arm Rows


Build A Heavy

1 Clean + 8 Frost Squats

3 Rounds

| Clean + 5 Squats

To Strict Toes 2 Bar

15 Dips

 
 
 

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TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 
1/17

Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

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