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8/22/19


Weightlifting

Warm up: Band Pulls- 3x15, Thoracic Rotation- 2x10, Romanian Deadlifts- 3x8

Deadlift- 5 @ 70%, 3 @ 80%, 1+ @ 90% Add 10-15# to your training max

Deadlift Negatives- 4x3 @ 40%

Single Leg Glute Bridges- 3x10 each leg

3 Rounds10 sec Superman Hold15 sec Hollow hold

Crossfit Light

Strength:

DB Bench Press-4x6

Metcon:

5 RFT

20m, 40m, 60m Shuttle Runs

15 Knee Raises


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