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: Deadlift (17 Minutes)
- Establish a new 1 Rep Max
*Warm Up Rep Scheme:
*Use a belt for extra core assistance
*Focus on your set up on every single attempt
*Be aggressive and go for the PR!
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Workout: Every 4 Minutes x 4 Rounds
Odd Rounds (1 and 3):
- 200 Meter Run
- 12 Wall Balls (20/14)
-in remaining time complete:
- Max Alt DB Devils Press (50/35)
Even Rounds (2 and 4):
- 200 Meter Run
- 6 Alt DB Devils Press (50/35)
-in remaining time complete:
*Two Scores:
- Total # of Max DB Devils Press accumulated
- Total # of Max Wall Balls accumulated
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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