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Thursday 01/04/2018


500 m row or 400 m run


CS/dynamic stretch

B warmup:

3 rounds of:

10 slam ball squats

10 ball slams

10 situps w/slam ball

Set of dips

Workout warmup:

10 min to work on two skills or a lift.


Tabata: Eight rounds of 20 seconds of work and 10 seconds of rest of each movement. One minute of rest between each movement.

OH lunges w/bumper 25/15

Sit-ups w/bumper 25/15, pullover style

Strict presses, 45/35 (empty bar)

Front squats, 45/35

Bicep curls, 45/35 (perfect form, full extension of arms at bottom and no leaning backwards)

Lift and skill:

Pick two goats to work on for 20 min. 

Later Event: January 5
Friday 1/5/2018