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Prep:
3 Sets:
30 sec AB easy
10/side Leg Swings
5/side Quadruped T Rotations

Fitness:

A. 3 Sets:

Sorenson Hold – Max Hold
15/side Fire Hydrants
no set rest (whenever GHD is open)

B. Clean Grip DL

4,4,4,4 @ 4111
Every 3min

53-55% of your 1RM Deadlift across

C. EMOM16

1- 10 alt DB PS 50/35
2- 30 sec Wall Sit
3- 40 sec Farmer Carry Hold – Tough weight/hand
4- 20 sec max Burpee Box Jumps 24/20

Can add weight to wall sit and to DB.

Score is total burpee BJ

 

Essentials

A. 3 Sets:

Sorenson Hold – Max Hold
15/side Fire Hydrant
no set rest (whenever GHD is open)

B. Clean Grip DL

4,4,4,4 @ 4111
Every 3min

50% of your 1RM or light loads across

C. EMOM16

1- 10 alt DB PS 35/20
2- 30 sec Wall Sit
3- 40 sec Farmer Carry Hold – Tough weight/hand
4- 20 sec max Burpee Over DBs

Score is total burpees

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