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Friday 11.10.17


Friday 11.10.17

Prep Work 

2 rounds

300m row

5 inchworm push ups

10 russian swings 53/35lbs

5 broad jumps


Every 2 min for 12 min

perform 5 deadlift ( build up)

  • Goal is to get a little heavier then what you will be using for the workout


Complete as many rounds in 12 minutes as you can of:

30-50 double Unders

9 Dealifts @ 225/155-lb (Weight is a cap)

15 box jumps 24/20″

  • for double unders if you need work on them and 30-50 isn’t happening work on them for 1 min each round.
  • Deadift should be a weight that you can perform 5/4 reps at a time majority of the workout.
  • Box jumps pick a pace/ height that will allow you to jump and keep moving on these. Would rather you go lower on the height and jump then go higher and step up.


2 rounds

1 min calf smash with KB, or Barbell ( each leg)

1 min each side pigeon stretch


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