Page 3 of 562

06-23-2017

Warm-Up:

5-4-3-2-1
Spiderman per side
Warrior Squat
Cobra to Dog
Walk Outs

Strength:

Push Jerk
3×3 Across
Up 5-10 Lbs From Last Week

Conditioning:

21 Dumbbell Hang Squat Cleans
21 Handstand Push-Ups
600m run
15 Dumbbell Hang Squat Cleans
15 Handstand Push-Ups
600m run
9 Dumbbell Hang Squat Cleans
9 Handstand Push-Ups
600m run

Rx:
50,35
HSPU

Level 2:
35,20
Abmat HSPU

Level 3:
20,10
Toe / Knee Push-Up

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06-22-2017

Warm-Up:

2 Rounds
200m Run
10 Russian Baby Makers
:20 Second hollow Hold
5/side Cossack Squats
:20 Superman Hold
10 Push-Ups

Conditioning:

3 Rounds
500 meter row
40 situps
10/side Suitcase Deadlifts
200m Single Arm Farmers Carry Switching Arms every 50 meters

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