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Friday feb 15

Wide Stance Box Back Squat:

box must be at or below 90 degree

6x6 @ a Moderate Heavy +

5 ea single leg jump + drive

(One foot starts on the box. Drive explosively off that foot & drive free leg up to chest)


Gymnastics Skill:

3x

2 Ring to Hip Pulls + 2 Muscle Ups + 2 Dips at Top

Gymnastics:

For Time: with 90 seconds rest

20/15 cal row into 65% of max ub rmu

20/15 cal row into 65% of max ub rmu

20/15 cal row into 70% of max ub rmu

20/15 cal row into 70% of max ub rmu

20/15 cal row into 75% of max ub rmu


Sweat Fest: For time:

35 Dual KB Hang Cleans 53#/35#

35 HSPU 35 Toes To Bar

35 GHD

35 Dual KB Hang Snatch 53#/35#


Accessory: BRO PUMP 3x:

6ea Heavy Single DB Row

10ea Bicep Curl

10ea Tricep Kickback or Skull crusher

10 Reverse Flys

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