Workout of the Day

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Performance

Back Squat 5×1 @ ~97.5% of 1RM

4x400m Sprint

Rest 3 Minutes Between Efforts

Fitness

Back Squat 3×5

4x400m Sprint

Rest 3 Minutes Between Efforts

Make Up Day: Push Press, Forward Rolls, Back Squats, Pullups, Deadlifts

 

Performance

Rounds of 25,20,15,10, and 5 of Burpees, Pullups, and Wall Balls (20/14), with a 200m Run between rounds.

Fitness

Rounds of 20,15,10, and 5 of Burpees, Pullups, and Wall Balls (20/14), with a 200m Run between rounds.

Performance

Deadlifts 4×2 @ ~95% of 1RM

8 Minute AMRAP

8 KB or DB Snatches (heavy)

8 Pistols (Alternating)

Fitness

Deadlifts 3×5

8 Minute AMRAP

8 DB Snatches

20 Air Squats

Performance

Pullups 3×10

3 Rounds; Rest 1:1

1,000m Row

Fitness

Pullups 3×5

3 Rounds; Rest 1:1

1,000m Row

 

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  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on