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November 14, 2022

PART 1

EVERY 3 MINUTES X 5 ROUNDS

0:00 - 9 Barbell Back Squat

3:00 - 7 Barbell Back Squat

6:00 - 5 Barbell Back Squat

9:00 - 3 Barbell Back Squat

12:00 - 15 Barbell Back Squat


PART 2

EVERY 4 MINUTES X 3 ROUNDS

25 Wall Ball

25 Kettlebell Overhead Swing

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March 4, 2024

3 Rounds 25 Box Jump Over/Broad Jumps/DB Hop Over 3-5 Wall Walk/Inchworm/Shoulder Taps 30 Kettlebell Overhead Swing 3-5 Wall Walk/Pike Box Walk Outs Rest 2 Mins Btwn Rds

March 5, 2024

PART 1 5 Rounds 5 SL Squat, R/SL Box Slow Lower 5 SL Squat, L/SL Box Slow Lower 10 Standing Banded Abduction, R 10 Standing Banded Abduction, L 20 Toes-Elevated Plate Hug Good Morning/Body Weight Rest

March 6, 2024

For Time: 25 Barbell Clean & Jerk/DB/Push Press 250M Row/600M Bike 20 Barbell Clean & Jerk/DB/Push Press 250M Row/600M Bike 15 Barbell Clean & Jerk/DB/Push Press 250M Row/600M Bike

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