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Monday 04.12.202

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The Crew was amazing at the Two Peas in a Pod competition this past weekend! HELLLLLLLYESSSSSSS Bethany & Heidi, Anne & Kerri, Bibiana & Arden, and Jeremy & Craig! (support Peas also pictured).

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
*Squat, Front Rack, Hammy & IT Band Emphasis.

Impact/Focus: Manion Primer Week 4
Warm-up sets/reps of Back Squat, building to starting weight & short technique running drills/mobility for running.
Then, 4 Rounds, on the 4:00 of

Run 200 to 400m
Back Squat x 10 Reps

Notes: Climb weight across sets, attempt to beat the best set of 7 reps from last week for the first three rounds. Perform the final round at 135/95lbs.

Post scores to comments.

“Stress Inoculation 22.1”
Complete for time vs. a 15:00 Time Cap

5-10-15-20-25 reps of

Wallball (20/14lbs)
Toes-to-Bar
American KB Swings (32/24kg)

Notes: Scale height or weight of Wallball Shots, Toes-to-Bar may sub to Hanging Knee Raises or Supine Leg Raises. Rx+ complete rounds to 30 & 35 respectively.

Post scores to comments.

Samy Daghir

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