Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of lateral hops, air squats, squat hold
- Couch Stretch – 1 Minute per side
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Strength: Front Squat (17 Minutes)
*Focus on keeping your elbows up and bracing your core
*Use a belt/knee sleeves, wrist straps, WL shoes for extra support
*Not a true 1RM – just build to something heavy for the day
*NEW STRENGTH CYCLE:
- Mondays- Front Squat (1RM)
- Wednesdays- Clean (squat or power 1RM)
- Fridays- Jerk (Push or split 1RM)
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Workout: 3 Intervals (1 Minute Stations / :15s Transition)
- Station 1: Max Wall Balls (20/14)
- Station 2: Max Alt Front Rack Lunges (95/65)
- Station 3: Max Lateral Burpees Over Bar
- Station 4: Rest
*3 Total Scores:
- Total accumulated reps through all 3 working stations per intv
- Score starts back at 0 on each new interval
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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)
- Station 1: Max Wall Balls (20/14)
- Station 2: Max Alt DB Lunges (50/35)
- Station 3: Max Lateral Burpees Over DB
- Station 4: Rest
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Bicycle Crunches
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