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Prep

Equipment required: Foam roller, barbell, medium/light band, empty barbell

1) Foam Roll Glutes & Hamstrings & Quads 60s each

2) Barbell Shoulder/Lat Stretch x 60s

3) Barbell Front Rack Stretch x 60s

4) 2 Rounds of:

– 6 RDLs

– 6 Hang Muscle Cleans

– 6 total Front Rack Reverse Lunges

– 6 Front Squats

– 10 steps each X-Band Walk

A.

AMRAP 24 WITH A PARTNER

Min 0:00 – 2:00: Max Cal Bike

Min 2:00 – 4:00: Max Power Cleans (135/95)

Min 4:00 – 6:00: Max Butterfly Sit-ups

Min 6:00 – 8:00: Max Goblet Squats (70/53)

– Goal: Challenging effort, split reps evenly.

Rx+: (185/125) (88/62)

L3: (115/75) (62/44)

L2: (95/65) (53/35)

L1: (DB Hang Power Clean 25/15) (35/20)

B.

Wall Sit

3 x 30s on 30s off.

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Suwanee, GA 30024

(470) 436-8861

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