Day: January 9, 2018

1.10.18

Wednesday

FITNESS

A.
Deadlift
4-4-4-4-4 build

B.
EMOM x 20
1 – 12 Russian Kettlebell Swings (70/44)
2 – 12 Seated dip
3 – 12 Plate OH Walking lunge
4 – 12 Russian Twists with plate

C.
3 Sets:
240’ Sandbag Carry

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PERFORMANCE

A.
Deadlift
5×3@80%

B.
EMOM x 20
1 – 12 DB Power Cleans 2x(50/35)
2 – 12 Ring Dips
3 – 12 Kb Walking lunge 2x(53/35)
4 – 12 GHD Sit-ups

C.
3 Sets:
240’ Sandbag Carry

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