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Workout: 1_13_2022

Warm up

  • Coaches choice - 10 minute warm up

Strength

12 minutes:

  • 3 cone dual front rack carry w/3 squats at each cone >< (15 total squats)
  • Split stance KB Row - KB Touches ground each rep x 8/8
  • Chin over bar hold x 15s

Then:

12 minutes:

  • Incline DB Press x 15 > Decrease weight > Max rep incline press with DB’s together x 20s
  • seated leg raises over yoga block x 12 total

Work

Each section is 5 minutes:

  • Row for max meters

  • Deadlift x 5 + Slam ball slams x 10 (do not speed through your DL’s)

  • Max reps of barbell thrusters (max weight 95lbs)
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