Thursday, 10/15

Cash Out: 2×15 GHD hip extensions

Basic
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

For time:
Row 30 Calories/run 200
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories/run 200

Performance
Take 15-20 minutes and build to today’s 1-RM Power Clean

For time:
Row 30 Calories/run 200
30 Burpees
30 Wall Ball Shots (20/12 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

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