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Monday, July 19, 2021


Every 90 Seconds x 10 sets:

1 Back Squat

10 Light Wall Balls

*Build in weight across sets, try to hit 1RM

**Use the wall balls to focus on explosiveness and keep the legs loose. Keep moving during your rest periods


For Time:

2,000 Meter Row (1,800 Meter Run)

*Every 500 meters/600 Meter Run:

15 Burpees

5 Thrusters

Rx+: 155/105

Rx: 115/85

Intermediate: 85/65

Beginner: 65/45



Note: If you are running, you will start on the burpees and thrusters so both groups do 4 sets. After your last lap or last rowing segment, you will also perform the two movements. Workout should be done at about 80-85% continuous effort.

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