Friday, August 28th, 2020

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Warm Up

Pigeon Pose 1min/side 

Lying front rack stretch 1-2min

10 Split stance reach through to OH reach

6-8 Boot Strappers

20 Shoulder taps

3 Rounds w/ and empty BB or PVC/broomstick

5 Press

5 Push Press

5 Front Squats

5 Thrusters

5/5 Alt Lunges (No BB)

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Deadlift

Deadlift

5x5

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Gluteus Maximus

AMRAP 14

2,4,6,8 etc...

2 Thrusters #115/75

2/2 Alt. DB Lunges #50's/35's

20 Cals on Air Dyne (Bike)

*Bike Cals stay the same each round.

*Add 2 reps to Thrusters and Alt. DB Lunges each round.

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Cool Down

-Bike/walk (or any apparatus for an easy 4-5 minutes)

-Pigeon Pose 1-2mins/side

-Thread the needle stretch 1-2mins/side

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Accessory

3-4 Sets

8/side Single Leg Glute Bridge

:30sec Single Arm Plank Hold