January 21st

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Warm Up

WARM UP VIDEO

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EMOM 10 (Every minute on the minute)

Odd: 8-12 HSPU

Even: Row 15/12 Cals

*Alternate movements at the top of each minute

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Blockade

AMRAP 3 x (6 Rounds)

5 Power Cleans #135/95

10 Push Ups

15 Air Squats

*Rest 1:00 Between each AMRAP

Blockade.WEBSITE: https://www.fitwithmatt.com/INSTAGRAM: https://www.instagram.com/fit_with_matt/FACEBOOK: https://www.facebook.com/matt.b.dejesus#Workoutmot...

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Cool Down

5-7 minute bike/walk at an easy pace.

Lying Front Rack Stretch 1min

Alternating Quad Stretch 1min

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Accessory

Aerobic Capacity (Week 2)

400m x 7

*Rest 1:00 between efforts.