Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Minute per side
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Strength: Clean (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 65% of 1RM
- Sets 3 and 4: 3 Reps each at 75% of 1RM
*All reps must be done as drop singles
*Continue to focus on proper set up, extension, and speed
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Workout: For Time
- 500 Meter Row/Ski OR 1200 M Bike
- 18 Deadlifts (135/95)
- 18 Pull Ups
-Rest 1 Minute and add weight-
- 500 Meter Row/Ski OR 1200 M Bike
- 15 Deadlifts (155/105)
- 15 Pull Ups
-Rest 1 Minute and add weight-
- 500 Meter Row/Ski OR 1200 M Bike
- 12 Deadlifts (185/125)
- 12 Pull Ups
*RX+: Chest to bar pull ups (same reps)
*CRX: Bar/Ring MU (9-7-5 Reps)
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Cardio Option: For Time
- 500 Meter Row/Ski OR 1200 M Bike
- 24 Rage Balls (20/15)
- 18 Pull Ups
-Rest 1 Minute and add weight-
- 500 Meter Row/Ski OR 1200 M Bike
- 21 Rage Balls (20/15)
- 15 Pull Ups
-Rest 1 Minute and add weight-
- 500 Meter Row/Ski OR 1200 M Bike
- 18 Rage Balls (20/15)
- 12 Pull Ups
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Core: 4 Rounds
- 15 V-Ups
- 30 Bicycle Crunches
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