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Endless Summer

in Fitness, Workout of The Day

Workout of the Day:

A. 4×10 Back Squat @2020 (use 40-60% of 1RM)

B. 3 Times Rounds
20 KBS
20 Burpees
Rest 3:00, get faster each round.

Competition:

A. Warm Up With 10 Minute Row/Bike
Foam Roller
2×5 Wall Squat
2×10 Air Squat
2×5 Jump Squat to Box
2×20 Push-Up
2×10 Shoulder Dislocate

Then:
Every 2:00 Complete The Complex
Clean Deadlift + Hang Clean + TnG Clean (increase loads each set)

Then:
Every 2:00 for 10:00
Split Jerk (build to a heavy single)

Then:
Back Squat 2×8

Then:
5×1:00 Farmer Hold @2x53KB
* During Rest Sprint 100m Row.