Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Dead bugs
10 Seal to down dog
10 Kettlebell deadlifts1
10 Kettlebell swings
20 Banded pull aparts
Strength: E3MOM x 5
Deadlifts 5x6 Deadlifts at 75-78%
Every after set for first 3 sets only: 10 double dumbbell rows
Metcon: 12 min Amrep
1-2-3-4-5-6-7-8-9……
Hang Power Cleans (115/75)
Lateral Burpee over bar
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Firehydrants 10 Seal to downdog 10 jeffersons curl...
8 Wide Grip Bench Press @6.5/10 RPE 6 Wide Grip Bench Press @7.5/10 RPE 4 Wide Grip Bench Press @8.5/10 RPE 6 Wide Grip Bench Press @8/10...
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