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Thursday, June 11, 2020

Warm Up

3 Rounds: 20 Bodyweight RDLs 10 Air Squats 200m Run


EMOM x 20 Minutes: Min 1: 20 Cossack Squats Min 2: 20 Alternating Leg V-Ups Min 3: Max Reps Burpees Min 4: Rest


The only minute that won't have rest will be the max reps burpees. When you record your score, ONLY RECORD THE BURPEE REPS.

Post WOD Strength:

On the 1:30 x 6 Sets: Weighted Split Squat Complex Unweighted Split Squat Complex

1 Split Squat Complex: 7 Bottom Range Split Squats 7 Top Range Split Squats 7 Full Range Split Squats

· Sets begin every 90 seconds Start Times: 0:00-1:30-3:00-4:30-6:00-7:30

· One set is considered to be the weighted complex + the unweighted complex (42 total reps)

· Alternate legs after every set for a total of 3 each side

· It is your choice on loading for the weighted portion

· Choose a weight that you are able to complete unbroken each set - opting for speed over weight

· Elevate your back leg on anything between knee and hip height (counter tops, chair, bench…)

Stretch Sesh!

1:30 Pigeon Stretch (R/L) 1:00 Seal Stretch 2:00 Child's Pose

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