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Thurs 17th September





WARM-UP


3 ROUNDS

  • 10 PVC Pass Thrus

  • 10/10 Around the World PVC Pass Thrus

  • 10 Tempo Air Squats (3111)

Into...


3 ROUNDS

  • 10 PVC Overhead Squats

  • 10 Alt. Samson Lunges

  • 10 Bootstrappers

SKILL


3 SETS FOR QUALITY

  • 5 Tempo Overhead Squat (3131) (20/15)

  • 10 Alt. Cossack Squat

(No Measure)


WORKOUT


4 SETS FOR QUALITY

  • 10/10 Bulgarian Split Squats (25/20)

  • 1:00 Crossbody Hold (:30 each side)*

  • 10 DBL KB Tempo Front Squats (30X1)

  • 1:00 DBL KB Front Rack Hold

-Rest 1:00 b/t Sets-


*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer's Hold.


Switch position at :30 mark.


(No Measure)


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