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Sunday October 20th


Sunday October 20th

Warm Up:
3 Rounds
10 PVC Pass Through
7 PVC Snatch High Pulls
6 PVC Back Squats
5 PVC Good Mornings

Workout: Partner Workout
3 Rounds
40 Deadlifts 185/155 INT-165/135 BEG-135/115
30 V-ups
14 Bar Muscle-ups(Any Progression) INT-7 Chest to Bar+ Ring Dip (Pull Up-Dip) BEG-Ring Row+Bench Dip
–COACHES NOTES: Teams working efficiently at the RX weight and movements should get this done around 16:30/18 minutes. Those teams who are adding in progressions or scales should still be moving efficiently but aiming for more around a time of 25 minutes, but always pushing for less.–

Optional accessory work:
DB Glute Bridge 3 sets of 10 reps with the heaviest DB you can use. Rest as needed between sets.

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