Tuesday, May 14th, 2019


Published May 13, 2019


3min Z1

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Crossover Symmetry

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Coach leads group through:

Warm-Up:
400m Social Jog
then...
100ft Banded Monster Walks (video)
15 KB Clean & Squat (Video)
15 KB Russian
x 2 Rounds

 

then:

 

A1. KB Gorilla Rows, 4x20 Alt. (video)
A2. KB Farmer's Carry, 4x150ft
*A1 should go directly into A2)

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With a partner : P1 completes full round and rests while P2 completes full round.
250m Row @ 10 Damper
20 Sandbag Squats
150ft Sandbag Carry
20 Sandbag Squats
250m Row @ 10 Damper

Rest 1:1 x 3

*Complete w/ a partner, trying to use a sandbag for at least the carry. 

**An alternative to SB Squats are Heavy Goblet Squats.

***Intent is to maintain highest intensity at the highest level of flow possible.

****Bonus points to anyone who goes unbroken each round :)


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