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September 15, 2017

14
Sep

September 15, 2017

GROUP WARM-UP
2 Rounds with a kettlebell:
3 External Obliques opener :30 on :10
5 External Obliques opener variation: leg raises
5 Goblet squat (3 seconds up/down)
+Trainer- led bar path drills

BARBELL
5 x 3 tempo Front squat (3sec down, 3sec pause at bottom, fast up) @ 65/75%

STRENGTH
3 sets of:
5 Hang Dumbbell Squat clean 50/35
Max effort Strict Parallettes Handstand push-ups (scale: Strict Handstand push-ups or dumbbell presses)

2 sets of:
25ft each arm kettlebell Bottoms up 90 degree carry
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MUSCLE ENDURANCE
2 sets of:
Max Sandbag squats (shoot for 20 reps)
2:00 Assault bike for max calories
rest no more than 2 minutes between sets

MIDLINE
3 sets
10 Russian Kettlebell swings
6 Glute ham raises

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