Warm-up:
10. Cal machine
20 90/90 Switches
10/side Firehydrants
5/side Lateral Lunges
10 Airsquats
20 sec wall sit hold
Strength:
5 Sets (E2MOM x 5)
5 Back Squats @70-75% 1RM Back Squat
Metcon: 16 min cap
100 Empty bar thrusters
Every time you break 2nd floor Medball Run (20/14)
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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