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Workout: 7_28_2020

Workout: 7_28_2020

The comfortable route yields little progress.

Warm up

  • Entrance Run (About 1 minute)

  • 2x: Plank wave push up x 5 + Step through rotation x 4 + Arm circles x 10F/10B

  • 3x: DU’s x 20 + Strict press x 10 + Windmill stretch x 4

Strength

1) 4 minutes: KB Clean (no squat) and press. Alternate as needed.

2) 3x: Pull ups x 8-10 (vary grip each set) + Tri. pull down x 30s max reps

3) 3x: 1 min max rep push ups (weighted if necessary) + Bent over row x 12

Work

1) 5 minute max effort meters on SkiErg - Sub Row or Hard Run

2) 8 Minutes: Goblet Step overs x 16 + SA Snatch x 5/5 + Sit ups x 15

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