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Competitive Fitness 11.22.14

21
Nov

Competitive Fitness 11.22.14

Prep work
Team stretch

Workout of the day
A.
Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 85-88%
B.
Three rounds for time of:
7 Deadlifts (345/225 lbs)
14 Toes to Bar
21 Wall Ball Shots (30/20 lbs)
Rest 5 minutes, and then…
C.
Complete as many rounds and reps as possible in 6 minutes of:
30 Double-Unders
15 Burpees
Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, perform this work 3-4 hours after your primary training session.
Five sets of:
4 Minutes of Running @ 85% effort – based on feel
3 Minutes of Running @ 65% effort

cool down
Mobility
Post results

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