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7/6

30 second wall sit

30/30 sec side plank

Then3 rounds

3 squat jumps

3/3 single leg RDLs


Back squat-Heavy 3


3 rounds-Building sets

15/15 goblet Bulgarian split squats

10 bottom, half sumo deadlifts

30 second hollow hold


5 rounds for Time, 5 minute cap

5 kb swings 70/53

10 med ball set ups

100 m run

 
 
 

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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...

 
 
 
7/13

Front squat-Heavy 9 5 rounds-Buioding sets 5/5 back rack bulgarian split squats 5 sumo deadlifts 10 deadbugs with a plate 3 rounds for time-7 min cap 10 kb squat cleans 15 swings 200 m run

 
 
 

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