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FridayWarm-upWarm-upAMRAP x 5 MINUTES 100m Jog 10 Scap Push-Ups 5/5 Upright Rows 5/5 Arnold Press StrengthMetcon (Weight)4 Sets MIN 1 - 12 SA DB Bench Press (R) MIN 2 - 12 SA DB Bench Press (L) MIN 3 - :30 Max Push-Ups (Score is Weight) WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 6 MINUTES 150m...

ThursdayWarm-upWarm-up3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Into… 3 SETS 10 Banded Air Squats 10 Banded Steps (L,R) 10 Banded Glute Bridges StrengthBack Squat (1x6 / 1x6 / 1x6+)BACK SQUAT 1x6 @ 50-60% (Light-Moderate) of 1RM 1x6 @ 65-70% (Mod) 1x6 @70-75% (Mod-Heavy) 1x6+ @80%* *As many reps as possible w/o failure...

TuesdayWarm-upWarm-up2 SETS 25ft (or :20) Toe Walk 25ft (or :20) High Skips 25ft (or :20) High Knees 25ft (or :20) Butt Kickers Into… 3 SETS 10 Elbow Punches 10 Air Squats 100m Jog SkillMetcon (Weight)5 SETS FOR QUALITY 3-Position Squat Clean* *1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean -Keep Weight...

Bootcamp 11/15Warm-up600m run Stretch/Mobility -10x banded pass throughs -10x banded good mornings -10x banded squat to overhead -20 banded pull aparts -60 sec lat stretch L + RMetcon (Time)4-8-12-16-20-16-12-8-4 -KBS (55/35) -Pull ups On the dashes: 1 sled push 25 sit-ups (RX+: 15 GHDSU)...

SaturdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconMetcon (AMRAP - Rounds and Reps)In Teams...