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Blog Monday 12.10.2018

Blog

Monday 12.10.2018

  • by rbwrv
  • December 9, 2018

Monday 12.10.2018

Class Times: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm    

Open Gym 8:00-9:00am

WARM UP
200m Run
10 Kossak Squats
10/10 Hip Circles
10/10 Fire Hydrants
10 Glute Bridge

MOBILITY
Squat Prep
Shoulder
Ankles

STRENGTH:
Warm- Up Sets:
1x 10 reps @ 40% of Work Set
1x 8 reps @ 60% of Work Set
1×5 @ 80% of Work Set
* 3 minute rest
Work Set:
20 Reps of Back Squat @ + 5-15lbs from last week (OR 55-60% 1RM)

CONDITIONING
“18.Zero”
21-15-9
DB Snatches 50/35#
Lateral Burpees over DB

ACCESSORY
3×5/5 Barbell SL Deadlift

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