Wednesday, July 10, 2024

cfelation

Jul 9, 2024

1 min read

ATTN: there will not be a 545 and 7 o’clock class Wednesday evening, my apologies if anyone was going to show up!!!

Warm up

3 Rds

:20 JJ’s

:20 T’s

:20 Pogos

:20 push ups

:20 Monkey Jumps

Then,

:1:00 Lynges in all Directions

1min Bike

1 min Row

1 min ski

1 min LRun 1 lap

Anytime during this warm up do 25 GHD’s

Skill

Abstractor

PVC shoulder to OH PROGRESSION

strict Shoulder Presses 4x6’s@70%1RM

WHITE Board debriefing

WID

4 Rounds of-

12 Shoulder to OH (75/115)

12 KB Swings

12 TTB

24 Double Unders

Then,

24 Back Squats

)

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