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22
Jul

150722 Wednesday

I – BS – 3 sec hold

  • 3 x 70%
  • 3 x 75%
  • 3 x 80%

II – FS (no hold)

  • 3 x 70%
  • 3 x 75%
  • 3 x 80%

III – EMOM 5 min

  • 20 second x Hollow hold
  • 20 second x decline push up hold (toes on box) 20 sec.

Rest 1min

III – For time – 12min cap

  • 20 x pull ups or (One ring rows)
  • 20 x butt biters
  • 20 x bj   20/24
  • 15 x k2e
  • 15 x butt biters
  • 15 x bj
  • 10 x t2b
  • 10 x butt biters
  • 10 x bj

Post – Mobility

  • 90 sec x flexor stretch

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