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Set 1
Every 2mins for 10mins 20x DB Seesaw Press (10ea) 10 x Bent Over Row Set 2 EMOM For 16mins a) Row 12/10cal b) 25 x Elevated Push Ups c) 16 x Prone DB Row (8ea) d) 20 x MB to Toes Set 3 3 Rounds 400m Run 21 KB Swings 12 Empty Bar Supinated Rows (don't lose your technique)
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Set 1:
EMOM for 10mins A) 10 x R leg Single Leg Deadlift B) 10 x L leg Single Leg Deadlift Set 2: EMOM for 15mins A) 6 x DB Step Ups (each leg) B) 10 x D Ball Slam C) 20m Sled Push Set 3 2min Max Effort Row Rest 4mins 2min Max Effort Airbikec) 40 sec toes to MB In Pairs compete as Many reps as Possible
Partner A: Runs 400m Partner B: Performs Movement for reps Swap and then move onto next exercise Exercises: Wall Ball Push Press Box Jumps Sumo High Pull Row Set 1
Every 2 minutes, for 18 minutes (3 sets of each): a) Box Squat x 10 b) Supinated-Grip Bent-Over Row x 10 c) Single-Leg Hip Bridge x 15 reps each leg Set 2 12min AMRAP Run 400m 20m OH Plate Lunge 20 x Plate Ground to Overhead Set 3 3 x 20 MB to Toes Set 1 Every 90 seconds, for 30 minutes (5 sets of each): a) 30/20 x Wall Ball b) 15/10 Cals Air Bike or 250/200 Meters of Rowing c) 20/15 Burpees d) 200 Meter Run Set 1 Every 90 secs for 9mins (6) 5 x Front Squats Set 2 EMOM for 16mins a) RH Waiters Lunge 10m b) LH Waiters Lunge 10m c) 5 x Box Jumps d) Air bike sprint 30secs Set 3 5 x 250m Running Efforts on a 2:30 clock In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately.
4 Rounds of 1min Stations a) 5 x KB Swings/3 x Burpees b) MB Slams c) 5 x DB Push Press/5 x Prone Row d) MB Toe Taps e) Row f) Rest Set 1 Every 90sec for 6mins (4) 10 x DB RDL Set 2 EMOM for 15mins (5) a) 12 x Russian KB Swings b) b) 5 ea x Forward lunge to plate c) 40 sec Dead Bug Set 3 3 x 2min Max Efforts on row or Air Bike rest 4-5mins |
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