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13th April 2019

Warm up

1000m Row 

A.

24 min EMOM

  • Max Cal Row
  • Max Jump Lunges 
  • Rest 
  • Your 'score' is the total cals on the rower 
B.

150 TTB for time: 

  • Every time you break you must do 10 HSPU 

 

C.

100 CTB for time: 

  • Every time you break you must do 15 Push Ups  

 

D.

50 Ring Dips for time: 

  • Every time you break you must do 10 GHD Sit ups  

 

 

 

Latest workouts

- 24/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
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- 22/06/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
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- 21/06/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

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