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Monday 11.27.2017

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Spikeball training…yes!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Pause Front Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.

Front Squat 3-3-3-3-3 (23×1 Tempo)

Notes: Explanation of Tempo training can be found HERE.

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“Scorecard”
Complete 4 rounds for time of
12 x Chest-2-Bar Pull-ups
12 x Thrusters (95/65)
12 x Box Jumps (24/20)

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Katelyn

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