Friday, August 3

:30 Easy Bike :30 Active Spidermans :30 Medium Bike :30 Push-up to Down Dog :30 Fast Bike :30 Active Samson 
5 Stiff-Legged Deadlifts 5 Hang Power Cleans 5 Front Rack Reverse Lunges (Each Side) 5 Strict Press 5 Good Mornings

Bar Muscle-Up (5 sets)

5 Sets of 35% Best Set

If unable to do bar MU, scale to kipping pull-ups

Deadlift

Build to Heavy Set of 10

Heavy does not mean "max". Build to a set of 10 that can be performed with sound movement.

Metcon (Time)

Captain Insano 3 RFT 20 Deadlifts (155/105) 15/10 Calorie Row 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Calorie Row

Rx+ 245/165 . Lunges are performed with the dumbbell's at sides, one in each hand.

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