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Monday, December 10th

in Fitness, Workout of The Day

Workout of the Day

Fitness

A. Push Jerk
Heavy 5-4-3-2-1

B. AMRAP 7
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
6 Deadlifts
6 Hang Power Cleans
6 Push Jerks
9 Deadlifts
9 Hang Power Cleans
9 Push Jerks
Rx Up – 115/80
Rx – 75/55

5:30 Max Effort
2 x 20 Cossack 2 x 15 Butterfly bridge x 10 reps MB Hinge + Raise + Squat
“Find 3 Rep Max Back Squat

5 x 3 Banded Box Jump”
“AMRAP 12
x 50ft Front Rack Walking Lunge
x 5 wtd Ab Wheel Roll Outs
x 25 GHD Back Extensions”
3;00 Spread Eagle Stetch