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Wednesday, January 23, 2019

22
Jan

Wednesday, January 23, 2019

GROUP WARMUP
3 sets:
5 dumbbell Hang power cleans
5 Dumbbell Thrusters 
:30 Air bike

TRIPLET TEST
Complete as many rounds as possible in 9:00 of:
5 Dumbbell Hang power cleans 
7 Dumbbell Thrusters
15/12 Calories air bike

GLUTE/HAMSTRING ACCESSORY WORK
3 sets of –
5 Kettlebell swings
10 Each side, rear leg elevated split squats (body weight only)
6 Dumbbell stiff legged deadlift 

CORE STABILITY
3 sets of –
:30 Sandbag hold 
5 each way stir the pot 
:20 each side suitcase hold 

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