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Thursday August 2, 2018


Thursday August 2, 2018



2rds of

20 super dogs (bird dog from a plank position)

10 leg swings (each leg forward and sideways)

5 air squats




3rds of

1a: Single KB front rack lunge 50ft (switch arms halfway across the floor)

Immediately into

1b: 15 jumping goblet squats

***Rest 30 secs in between rounds***




Coaches will spend a few min teaching proper technique for KB long cycle


EMOM 10 min

Even: 8 KB long cycle (double KB clean and jerk)

Odd: 50 ft bear crawl


C: two 53/35

P: two 45/25

F: single 53/35

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