Warm-up: Group Dynamic
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- Banded Shoulder Stretch – 1 Minute per side
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Strength: Strict Press (17 Minutes)
- Sets 1 and 2: 3 Reps each @80% of 1RM
- Sets 3 and 4: 3 Reps each @85% of 1RM
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Workout: For Time
3 Rounds
- 8 Power Snatches (95/65)
- 32 Double Unders
- 8 Pull Ups
-Then-
- 1000 Meter Row / 800 M Run / 2400 M Bike
-Then-
3 Rounds
- 8 Pull Ups
- 32 Double Unders
- 8 Power Snatches (95/65)
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Cardio Option: For Time
3 Rounds
- 16 Alt DB Snatches (50/35)
- 32 Double Unders
- 8 Pull Ups
-Then-
- 1000 Meter Row / 800 M Run / 2400 M Bike
-Then-
3 Rounds
- 8 Pull Ups
- 32 Double Unders
- 16 Alt DB Snatches (50/35)
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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