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Friday – 12/7/2018

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The Workout for Friday is:

WARM-UP
2 Rounds
-45 sec Row
-10 Ballistic Leg Swings
Then, 3 Rounds
-6 Banded Glute Bridges
-12 Reverse Lunges
-6 Empty Bar Jumping Back Squats

STRENGTH
In 12-15 minutes, establish your 1RM Back Squat.
Have Fun!

METCON
Every 4 minutes, for 4 rounds (rest 2 minutes between rounds)
-10 Cal Row
-5 Power Snatches (155/105)
-5 Overhead Squats
*This weight should feel heavy but you should be able to move from the snatches to the OHS. Goal is to give each time frame your best effort and if rounds are consistent, that is good news!

EXTRA CREDIT
[Gymnastics]
Rope Climbs
EMOM x 10
-Even: 10 Ring Rows, feet on box
-Odd: 1-3 Legless Rope Climbs

HSPU
4 Sets
-10 to 15 Strict HSPU
-10 to 15 HSPU Lock Outs (Plate under your head)
*Scale reps down on strict HSPU as needed, you should be able to do 3, minimum. If you cannot do 3 strict HSPU, scale this section to 5 BOX HSPU, find a box height that is challenging, you can even lift one leg off the box to add more weight + HSPU lock outs.

[Accessory]
Front Rack Walking Lunges
-5 x 50′
*Go as heavy as you want for today, stay across or ascending. Make sure you’re moving well. If you have to turn around at 25’ to cover that distance, do so by letting go of the bar and re-cleaning it.

Upper Body Accessory
4 Sets
-8 DB Bent Over Row /arm
-8 Strict Chin-Ups
*Go heavy on the bent over row. Leaning on a bench.

[Strength]
Bench Press
5 x 5 (across)
*Heavy for the day. Rest 3 minutes between sets

[Engine]
Run, Bike, or Row
-15 sec ON / 15 sec OFF/Walk
For 24 minutes.