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The Forecast

1 K row
100 meter slow
1oo meter all out sprint
15 Banded Good mornings
10 Tempo half kneeling kb press (4 sec up/ 4 sec down)
foam roll- lats/ quads/ glutes
Banded Shoulder
pigeon on box

20 minutes
4 sets of 8-10 reps
Bench Press
Weighted or Strict Pull-ups
Find a Max Height Box Jump
-make sure you are properly warmed up before starting your 4 sets. Do not use any of the 4 sets as a warm-up. you should be near failure by the final reps.

6 rds (3 min each rd)
2 minutes to complete
200 m run
Max Thrusters (135/95)
1 min rest
-your score is total number of thrusters.

April 12, 2016 | News | 0

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