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Thursday 6/20/2019


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

9 min alternating EMOM

20 second Ring hold

weighted sled push, up and back on turf

5 hip thrusts, 1/2 body weight

Workout and Endurance:

5 Rounds:

40 Lunges (No Weight)

30 AbMat Sit-ups, palms on ground.

20 SDHP 24/16 kg kb, RX+32/24kg kb

10 Push ups, elevated feet. Two 45lb bumpers/0ne 45lb bumper. Only chest and hands touch ground for RX. Chest MUST touch.

5 barbell hip thrusts, body weight.

Lift and Skill:

Make up a lift and skill you missed this week or work on weaknesses for 20 min.

Earlier Event: June 19
Wednesday 6/19/2019
Later Event: June 21
Friday 6/21/2019