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Wednesday 03.23.2022

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Bobby looking tranquil as eff during 23.3, YESSSSS!

Warm-up Drills
I. Run 2-400m
II. Dynamics
-Tall Duck Walk & Walking Calf Raises
-Pike Walk & Spiderman Lunges
-Scorpions & Seal Stretch
III. Mobility
-Low & High Hammies
-Front Rack
-Leg Back & Across
-Couch Stretch
-Fig4 + Back Bridges

Impact/Focus: “23.4 E.P.”
Establish the best possible weight for the following weightlifting complex.
Use up to 7 total attempts vs. 14:00

Find a one rep max for the following complex:

1 x Deadlift
1 x Clean
1 x Hang Clean
1 x Jerk

Post scores to comments.

“Three Sixty”
Complete for time, partitioning as needed

Row 60kcal
60 x Burpees
60 x Box Jump Overs (24/20”)

Post scores to comments.

Samy Daghir

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