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Saturday

Warmup: 10!

2x Mountain Climbers

3x Seconds hold in Plank Position

Sumo Squats with medball or slam ball

Side Benders

+++++++++++++++++++++++++

7 Minute AMRAP - Push Press:

15 Reps @ 135/95#

15 Reps @ 155/105#

Max Reps @ 185/135#

 

Rest 5 Mins

 

7 Minute AMRAP - Power Clean:

15 Reps @ 135/95#

15 Reps @ 155/105#

Max Reps @ 185/135#

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday - Everyone is Welcome ~ Even non Members

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Monday

Warmup: 5 Rounds

10 air squats

10 kbs

10 pullups

++++++++++++

3 Rounds for Time:

30 Wall balls 20/14#

30 Pushups

800 Meter Run

++++++++++++

Push Press: 3x8 ~ Moderate weight

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