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03/11/2019

Warm Up

6 min AMRAP

- 5 tempo front squats @ 45/35

- 20 sec banded front rack stretch (each side)

- 5 tempo push-ups

- 20 sec active hang + 5 kip swings


Strength

- 6 x 2 front squat


*build to a heavy double


Conditioning

Partner Workout

10 min AMRAP

- 10 dball over shoulder @ 100/80 (RX+ 8 @ 150/100)

- 15 synchro burpees

- 15 synchro medball cleans

- 10 bar muscle-ups


*split dball and bar muscle-up reps evenly


Core

8 min AMRAP (or remaining time)

- 15 GHDSU

- 30 sec plank (alternate single leg if possible)

- 20 sec side plank (each side, add weight if possible)

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