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Tuesday Oct 16th WOD


Warm Up: 3 rds

10 Glute Bridges 

10 DB Banded Split Squat (10 each leg) (35/20) (For major Glute activation) Slow and controlled, resist the pull of the band) (2 count on way down, 1 on way up)

10 KBS (55/35)

Strength:

1. Back Squat 6x3 @60% tempo 32X2

(3 count on way down, 2 sec pause at bottom, 2 count on way up)

2. 3x8 Barbell Good Mornings

Conditioning:

AMRAP 12: 3  Front Squats (185/115)(155/105)(135/95) 3 Toes to Bar

10 Dubs 6 Front Squats 6 Toes to Bar 15 Dubs 9 Front Squats 9 Toes to Bar 20 Dubs

12 Front Squats  12 Toes to Bar 25 Dubs

Continue up the ladder by 3 on Front Squats and T2B and by 5 dubs for amrap.


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