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Super fun Labor Day went down yesterday, we completed Eva, Isabel, Grace, Cindy and capped it off with Diane in roughly 2 hours. Labor was the word and labor we did! We will be establishing 1 RM Back Squat Wednesday so make sure you eat a good meal tonight and get some good rest so you’re ready to go!
Have a great Tuesday.
1.) 12 min EMOM
Odd: 3 Push Press @ 85%
Even: 10 Toes to Bar
2.) 21-15-9
Start each round with a 50m Overhead Waiter Walk
Kettlebell Swing 2/1.5 pood
Kettlebell Goblet Squat 2/1.5 pood
*3.) 5 Rounds
50’ Yoke Carry
50’ Farmer Carry
3 Box Jumps 36/30”
Note: Heavy adding load each round
*4.) 10-8-6-4-2
Start each round with a 100’ Sled Push 90/45lb
Strict Deficit Handstand Push-ups 2×45/45lb bumper plate
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
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