Wednesday, October 17th

Workout of the Day
Fitness
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)
530 Dynamic Effort
Primer: Work to a High Box Jump with single leg landing
A. 12×2 Banded or chain Seated Sumo DL @50% 1RM +30% Tension
B. SLKB RDL with banded distraction 3 x 6-8 ea leg
C. Front Rack Banded Kneeling hip Thrust 4 x 15 reps
D. SA DB Row 3 x 6-8 Heavy as possible
E. GHD wtd Prone Russian twist 3 x 20 reps
E2. Reverse Hyper with MB 3 x 20 reps

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