1,000 m row
Then- 7 rods-
14 WB
28 DU
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Super proud of these guys! IRONMAN 2021 in the books! |
10-9-8-7-6-5-4-3-2-1
DL (go up if able)
*40 m FR KB carry after each set
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A- ipsolateral deadbug 3 x :20
B- glute bridge 3 x 12
Tabata- strict pull-ups
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15-12-9-6-3
Burpee box jump (24/20)
T2B
Copenhagen plank 3 x :30
Dead Bug 3 x :30
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Prison Rules-
*2 T&G reps every :15 x 16 rds (of each)
-CL + J
-SN
-Thruster
Segmented pull-ups- 4 x max
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21-15-9
WB (30/20)
Pull-up
Box jump (24/20)
FSQ- 5-4-3, 5-4-3
*heavier on wave 2
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5 rds-
5 cluster (135/95)
10 over bar burpees
Segmented strict pull-ups 5 x 5-8 reps
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Tabata-
Suitcase DL
1 arm KBS
AAB cal
Floor Press 4 x 10
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A- 3 x 30 banded tricep
B- 3 x 15 HS w/ shoulder tap
C- 3 x 15 Bent over KB row