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4/13

4 rounds- building sets

2 box jumps for height

20 second Superman hold

20 second hollow hold


4 rounds-Building sets

2/2 alternating jumping lunges

20/20 second side plank


Back squat-heavy 3


Amrap 10

100 m run

10 wall ball

*Hyrox athletes

Target 8-10 rounds

 
 
 

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4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
5/19

Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

 
 
 

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