Friday , 011218P

Performance

A. Front SqT – 3×[email protected]%, 2×2 @85%, 1×1 @88-90%, 2×2 @85%, 3 X 1 @90-93%

B. afap

27 DB thrusters 50/35

18 bar muscle ups

9 box jumps 40/32

21 db thrusters

12 bar muscle ups

18 box jumps 30/24

15 db thrusters

6 bar muscle ups

27 box jumps 24/2#

Post class:

C. becomplete:

1. 3 rds, 10 bodyweight DL’s + 25 GHD situps

2. 3 rds, 20 banded face pulls+15 pvc dislocates+10 double bent over DB rows

3. 3-5 minutes of dynamic Hip Complex stretching

4. Crossover Symmetry type protocol

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