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Weekly Warm-up

5 minutes Roll Out (Foam Roller/Lacrosse Ball)

2 Rounds of:

  • 10-15 Shoulder Pass-throughs
  • 15-20, Scapular Push-ups
  • 10-15 Ring Rows – controlled tempo
  • 10-20 Air Squats

Part 1 A1. Press 5 x 6-8 [3011] – rest 60 sec A2. Strict Chin-ups 5 x 4-6 [3010] – rest 90 sec

Part 2 4 Rounds for Time of:

  • 8 Overhead Squats @ 55-60% 1RM (or approx 70% 5RM)
  • 20 Double Unders
  • 6 Thrusters with same bar

*15 min Cut off

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