Tuesday, October 2nd, 2018


Published October 1, 2018


3 min Z1

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Crossover Symmetry

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Coach leads group through:

Partner Up!
1:00 Work/:30 sec to switch
P1- Row
P2- Burpees
Switch
P1- Row
P2- Plank Hold
Switch

 

then:

 

A1. Barbell Romanian Dead lift @ 4020 tempo for 10 reps x 3 sets
A2. Barbell Strict press x 10 x 3 sets @ 4020 tempo
A3. Side lying DB ext. rot. @ 3020 tempo x 10/side x 3
**A1 and A2 are 60 seconds per set.

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30 sec. amrap Hang Power Cleans @ 95/65#
:30 transition into rower
1 minute row; increasing intensity every :20 from 80/90/100% effort
Rest 1:30 minute
X5 rounds


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