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Saturday 4/21/2018

9:15 O lift with Erik today


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds of:

10 ground to overhead with bumper

10 OH lunges with bumper

10 Russian twists with bumper

Workout warmup:

10 min to find max strict press for the day. 

warmup to 75% then do sets of 1-2 working up to a 1rm for the day. 2  min rest between sets. 


Teams of 2
22 min AMRAP:
50/40 Calorie Row
50 Burpees
50 KB lunges (front rack)
50 Kettlebell Swings (24/16kg)

O Lift: 9:15 with EA

Earlier Event: April 20
Friday 4/20/2018
Later Event: April 22
Sunday Funday 4/22/2018