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Tuesday

Buy-in: 10 minutes to work on Squat Therapy ~ Coaches Order

3x10 Good Mornings using either empty OLY bar or PVC pipe

3x10 Front Squat @ 1/2 Body Weight

7 Rounds for Time: 

  • 7 KBS 70/55#
  • 7 Hand Release Pushups

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Endurance: @ 6 am at ECC

Prowler Mile

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Wednesday

Buy-in: 4x12 Reverse Hypers

15 Minutes to establish a working Squat Clean weight

OTMx10 mins of:

2 Squat Cleans @ 65% of Practiced working load

12-9-6-3-1 of:

  • Deadlift 225/155#
  • Bar Facing Burpees

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Thursday

10 minute partner stretch

Teams of 2 or 3 perform the following in order - only 1 athlete in motion at a time:

"Karen"

  • 150 wallballs for time 20/14#

 "Annie"

50-40-30-20-10 

  • Double Unders
  • Ab Mat Situps 

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Endurance:

TBD