Boat Launch
May 17th , 2023 5 x 3 min rounds / rest 3 min row 500 / 400m max wall walks
May 2023
Back Squat small bites
May 16th , 2023 Back Squat 4 rounds 3 – 2 – 1 60 – 70 – 80% B. Cash out teams of 2 at 0 :00 to 0:20 mark partner A does max cals bike at 0:30 to 0:50 mark partner B does max cals bike repeat for 10 min.
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Whirlpool
May 15th , 2023 2 rounds 400m run 40 / 30 push ups straight into 2 rounds 250m run 20 toes to bar
Puddle Jump
May 12th , 2023 3 rounds 800m run 30 burpee box jump overs 24 / 20 8 min cap per round , 3 min rest
Deadlift small bites
May 11th , 2023 4 sets 3 – 2 – 1 deadlift 60 – 70 – 80 % B. Cash out partner rowing 150m x 10 sets each 15 min cap
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Front Squats small bites
May 9th , 2023 4 sets 3 – 2 – 1 front squats 60 – 70 – 80% B. Cash out 8 sets 20 seconds ring support 20 seconds rest 20 seconds hollow hold 20 seconds rest
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Flavors of Squat
Thursday May 4th , 2023 5 sets 3 back squat building 10 overhead squats across Cash out 12 min reverse abs
