Wednesday 06.21.2023

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Justin, Michelle & Evan enjoy some RUS Twisties…YESSS!!!

Warm-up Drills
I. Row 500m or Run 400m
II. 2 Rounds of 10 x Air Squats, 15 x Hollow Rocks & Dynamic Drills
III. Mobility (Squat, Posterior Chain & Front Rack Emphasis)

“Fight Gone Bad!”
Three rounds for max reps/kcal of

1:00 x Wallball (20/14lbs to 10/9ft tgt)
1:00 x Sumo Deadlift High-Pull (75/55#)
1:00 x Box Jumps (20/20”)
1:00 x Push Press (75/55#)
1:00 x Row (Kcal)
1:00 x Rest


Scores today are total reps and kcal combined for one final number.
An additional challenge should you choose to accept;
If able to hit 300 reps in 3 Rounds, ante up for a five round bender of metabolic proportions.
Get some, freaks.
Post total rep count (points) to comments.

Samy Daghir

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