Wednesday 8/23/23

The Mobility

• Preacher on Box
• Banded Lat Stretch (1/2 Kneeling)

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The Warm-up

3 Rounds or 8:00

Strapless Row

Banded Lat Pull Down

Banded Row

Side Shuffle (switch directions @ 10m)

Banded Strict Pull-Up

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The Strength

On a 2:00 Loop for 6 Rounds

Strict Pull-Up

Gravel Jog

Single Unders-->Double Unders

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The Met-con

As Many Rounds/Repetitions As Possible in 22:00

Pull-Ups

Tuck-Ups

Double Unders

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@ Go Run 800m

@ 7:00 Run 600m

@ 13:00 Run 400m

@ 18:00 Run 200m

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The Finisher

Bent Over Reverse Fly

Plank variations

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