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Monday 12/9

Strength Back Squat Waves (% based off or heavy 5 Rep)

Set 1: 6 Reps @ 72% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78% Set 5: 4 Reps @ 84% Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84% Set 8: 4 Reps @ 90% Set 9: 2 Reps @ 96%


Conditioning AMRAP 10:00 6 Power Snatches (95/65) 9 Overhead Squats (95/65) 12 Box Jumps (24/20)




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Friday 12/4

Midline 2 Sets: :30 Plank Hold :30 Side Plank (Right Side) :30 Side Plank (Left Side) :30 Plank Hold :30 Side Plank (Left Side) :30 Side Plank (Right Side) -Rest 2:00 B/T Sets- Conditioning See You Ag

Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

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