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Sat 10th October




WARM-UP

  • 1:00 Bike/Row (EZ) Into...

AMRAP x 3 MINUTES

  • 6/6 Single Leg Glute Bridges

  • 6 Barbell RDLs

  • 6 Alt. Step-Ups

Into...

  • 1:00 Bike/Row (MOD)


STRENGTH

FOR QUALITY*


12/12 - 10/10 - 8/8

  • Slow KB Goblet Box Step- Up (20)

*Increase weight after every full set

(Score is Weight)

WORKOUT

2 ROUNDS FOR TIME

  • 50/40 Cal Bike/ 1500m Row

  • 30 Deadlifts (85/60)

  • 50 Box Step-Ups (24/20)

  • (Score is Time)

FINISHER

3 SETS FOR QUALITY

  • 1:00 Side Plank (R)

  • :30 Max Alt. V-Ups

  • 1:00 Side Plank (L)


(No Measure)

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