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October 17, 2018

16
Oct

October 17, 2018

GROUP WARMUP
7 minute AMRAP –
:30 bike
5 hang power cleans
5 barbell front squats
1 rope climb
5 burpees

POWER CAPACITY
5 minutes to complete, as fast as possible,
18/15 calorie Airbike
8 squat clean RX 155/105; M55+ 105/65
4 rope climbs
At the 6 minute mark, into
As fast as possible,
14 bar facing burpees
8 squat clean RX 155/105; M55+ 105/65
100 meter sled push 90/50
*11 minute cap
*Score is times for each workout
*Heats of 9 every 11-12 minutes

TRIPHASIC CONCENTRIC
4 sets –
3 Hex bar deadlifts @75%
Tempo: controlled down, up as fast as possible
3 Single leg dumbbell split squat (each leg)
Tempo: controlled down, fast up

MOBILITY
2 sets –
:30 frog stretch
:30 each side twisted cross

Dry Tri

Sign up by end of day Thursday and you get a shirt!

http://www.verostrength.com/thedritri/ 

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