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Wednesday, 10/21

Cash in: 2×800

Cash outโ€ฆ3x 15 ghd sit ups

 

Basic

Four sets of:

Deadlift x 4-6 reps @ 31X1

Rest 45 seconds

Dumbbell Shoulder Press x 6-8 reps @ 2011

Rest 45 seconds

Double-Under Practice x 45-60 seconds

Rest 45 seconds

 

Three sets for times of:

250 Meter Row/200m run

20 Wall Ball Shots

20 Kettlebell Swings

Rest 3 minutes

 

Performance

Every 3 minutes, for 18 minutes (6 sets):

Clean x 1.1.1.1

(rest 10 seconds between each single)

 

Three sets for times of:

250 Meter Row/200 m run

20 Wall Ball Shots (20/12 lbs)

20 Kettlebell Swings (32/24 kg)

Rest 3 minutes

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