Friday 06-01-18 S

Thursday, May 31, 2018

Warm Up:
Hip Flexor X 30 secs per   
Lat Stretch X 30 secs 
Pec Stretch X 30 secs 
Prisoner Squats X 30 secs 
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A. MINI WOD: 
Complete 3 Rounds of: 

12-14 Calories Bike or Row   
20-30 Sec Misc. Hangs (scap hang & shrugs or rope or chin up holds)     
12-14 Cossack Squats (start unweighted and maybe add weight by round 2)  
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Rest 3 mins...
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Strength: 
15 Mins to Complete:   

B1. 1 1/4 BS, 4-5 X 5 reps @ 65-75% (5-10% < last week)
B2. Crocc Rows, 3 X 40/20 per (build tough; only 3 sets)  
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Rest 3 mins...
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C. Workout: 
1-to-10 Back Squats 135/95      
7 Toes to Bar after each set  (70 total) 
- Mods: Front Squats & Strict Hanging Knee Raises 
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Add Weight Then Right into Finisher...
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Finisher: 
30 TnG Deadlifts @ 225/155    
- clock stops after the deadlifts are complete  

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