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Monday 11/11

Congrats on finishing the 2020 Open! This week will be a de-load week ad recovery from the Open and prep for our next training cycle! Take time to do some extra mobility this week. Conditioning "Jack"

AMRAP 20:00 10 Push Press (115/85) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20)




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Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

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