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Minions

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Warm-up:
2 rds
15 Goblet Squat
10 Banded Good Mornings
5 Wall Angels
2 Passes through agility ladder
+
Pigeon stretch
Lunge stretch
Saddle Stretch

Strength:
20 minutes
Back Squat
3×10 * try to go 5-10 pounds heavier than last week!
Kb Row (use bench)
6×5 (per side)
-you’re gonna be warm before the clock starts. Once it starts, you’ll have 3 sets to get to your heaviest 10 RM. You can do 2 sets of rows for every squat attempt.

Conditioning:
16 Minutes
1st minute- Max reps of SDHP (95/65)
2nd minute- Max reps of Push Press
3 rd minute Max Double Unders
4th minutes- rest

Score = total reps

January 14, 2016 | News | 0

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