Group Dynamic Warmup:
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Plate Squats
- Pigeon Stretch – 1 Minute per side
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Strength: Front Squat (17 Minutes)
4 Sets x 1 Rep
- Sets 1 and 2: 1 Rep each at 90% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of 1RM
*HEAVY SINGLE WEEK!
*Make sure you really warm up your FS before you get to set 1
*Use a belt, knee sleeves, weightlifting shoes if you have them!
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Workout: For Time
13 – 11 – 9 – 7 – 5
- Box Jump Overs (24”/20”)
- Thrusters (95/65)
- Burpees Over Bar
*Rest 1 Minute at the completion of each round
*WORKOUT FLOW:
- 13 – 13 – 13 – Rest 1 Min
- 11 – 11 – 11 – Rest 1 Min
- 9 – 9 – 9 – Rest 1 Min
- 7 – 7 – 7 – Rest 1 Min
- 5 – 5 – 5 – DONE
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Cardio Option: For Time
13 – 11 – 9 – 7 – 5
- Box Jump Overs (24”/20”)
- Atomic Sit Ups (25/15)
- Burpees
*Rest 1 Minute at the completion of each round
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Bicycle Crunches
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