Wednesday, September 5

:30 Seconds Easy Row Active Samson Medium Row Active Spidermans Faster Row Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 
5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Metcon (AMRAP - Rounds and Reps)

AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30 Calorie Row

Rx+ 115/80, Box Jump Overs

Metcon (Time)

Midline Conditioning 3 Rounds For Time: 100 Double-Unders 25 Sit-ups

Rx+ Ghd

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