03/26/18
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WORKOUT OF THE DAY
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Complete as many rounds and reps as possible in 20 minutes of:
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22’s
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22 One arm Dumbell Overhead Lunges
22 Toes To Bar
22 handstand Push ups
22 Calorie Row
22 Burpees
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**Dumbbell: Men: 50 lbs / Women 35 lbs**
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**High volume classes will be required to substitute 21 Calorie Row for a 400 meter run**
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Then,
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Back Extensions
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Every 90 seconds for 5 sets
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12 reps
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Friday 07.30.21 - Workout of the day: - 2-4-6-8-10-12-14 Hang Power cleans 12-12-12-12-12-12-12 Calorie Bike 14-12-10-8-6-4-2 Handstand Push ups
Workout of the day -— Complete the following: - Buy in: - 400 Meter run Straight into, 20 Front Squats @135/95 15 burpee box jumps 30 Back Squats @95/85 25 Hand release push ups 40 Overhead Squats @75
WORKOUT OF THE DAY - 15 Min AMRAP - 7 Power Clean and Jerks @185/125 12 Pistols 40 Double unders - Then, - Tabata: - 20 on 10 off: - Plank Toe touches 6 inch hold Leg lifts
