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Essentials:
A.
12min
Back Squat and ¼
Build to a 1RM
-Then-
1 Set
Dumbbell Step Ups x 12 Unbroken reps per leg as heavy as possible

B.
10min AMRAP
Lying Leg Lifts x 7 reps
Push Up x 7 reps
Dumbbell Push press x 7 reps

Fitness:
A.
12min
Back Squat and ¼
Build to a 1RM
-Then-
1 Set
Dumbbell Step Ups x 12 Unbroken reps per leg as heavy as possible

B.
0.1
10min AMRAP
Muscle Up x 3 reps
Handstand Push Up x 7 reps
-or-
0.2
10min AMRAP
Toes to Bar x 7 reps
Dips x 5 reps
Wall Walk x 3

Performance:
A.
12min
Back Squat with 80lbs of Chain
Build to a 1RM
-Then-
1 Set
Barbell on Back Step Ups x 12 Unbroken reps per leg as heavy as possible

B.
For time:
Strict Handstand Push Up x 25/18 reps
Toes to Bar x 25 reps
Kipping Handstand Push Up x 25/18 reps
Muscle Up x 25/18 reps
*10min Cap

Competitor Session 2:
A1.
3 Sets
Bent Over Row x 12 reps
Rest 30 sec
A2.
3 Sets
Hollow Rock x 20 reps
Rest 30 sec
A3.
3 Sets
Reverse Hyper x 10 reps 60% of Back squat
Rest 30sec
A4.
3 Sets
Barbell Hip Thrusts x 20 reps
Rest 3min

B.
6 Min EMOM
Odd: Bar Muscle Up x 7 reps
Even: Strict Parallette Handstand Push Ups x 3 reps

C.
1 Set
Hold Bottom of Squat x 90sec 135/95

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4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

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