Monday 03/23/36

Mar 22
1 min read

Warm-Up (10 min)

250m row (together)

10 air squats

10 alternating lunges

10 push-ups

20 high knees

Then:

10 goblet squats

5 front squats (empty bar)

Front Squats

Build to a heavy

4x4

Between sets:

20-sec plank hold

Then 1 back-off sets:

8 reps @ 50% of max weight used

WOD

5 min rounds X3 with 90 sec rest between

4 Clusters (95/65)

10 kb swings

12 T2b

100m Burden Run

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fitness

Monday 03/23/36

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everlong fitness

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everlong
fitness