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Wednesday October 29th, 2019


ALL: 9 Min Emom 1) 10 Band clamshell (per side) ( 2) 10 plate tall kneeling to standing ( 3) 10 Curtsy Lunge (per side) (

Structural Strength

ALL: Metcon (No Measure) 15 Min of Quality work

:40 Wallsit 10 Spanish squat ( 8 RF elevated split squat (per side) ( 10 Quick Back squats (75-155 range) *Keep tension and think SPEED on these


ALL: Metcon (AMRAP - Rounds) 22 Min Amrap Run 300 meter 5 Manmaker (50/35) 10 Box jumps 20 Db walking lunge (10 per side)

* 1Manmaker = Push up Renegade row (right) Push up Renegade row (left) Squat clean Thruster


ALL: Post mobility

Foam Roll quads

Pigeon stretch

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