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Monday, September 24th

3 x 6 Back Squats @ 80% one rep max

2 x 4 Front Squats @ 80% one rep max

Athletes to complete all sets of Back Squat prior to moving onto Front Squat.  Rest as needed between sets.

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Tuesday, September 25th

5 x Max Rep Weighted Pullups [25# / 15#]

Athletes will have 16 minutes to complete the above 5 sets.  At minutes 16;

9 Minutes - As Many Rounds As Possible

15 Wallball Situps [20# / 16#]

10 Wallballs [20# / 16#]

5 Box Jumps [24" / 20"]

TUESDAY ENDURANCE - @ ECC

2 or 3 times the following:

Row 500M - 4 Box Overs, 400M - 6 box overs, 300M - 8 box overs, 200M - 10 box overs, 100M - 12 box overs... Rest as needed between rounds

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Wednesday, September 26th

5 Rounds

400 Meter Run

Kettlebell Swings unitl broken [70# / 55#]

1 Minute Rest

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