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Thursday February 20th

19
Feb

Thursday February 20th

Warm Up:
2 Minute Run(400m)-Bike-Row
THEN
3 Rounds:
200m Shuttle Sprint (2x 100m Increase the pace each length)
8 Broad Jumps
8 Empty Bar Stiff-Legged Deadlifts
8 Empty Bar Glute Bridges
6 Leg Lifts

Workout:
15 Min AMRAP
600m Run
6 Deadlifts 245/185 INT- 225/155 BEG-185/135
Other Equipment Conversions: Replace each 600m of running with 1.25m on the Assault Bike OR 750m on the Concept 2 Rower/Ski Erg
–Coaches Notes–
Will you use the cardio element or the barbell to help improve your score? That barbell should be on the heavier side for those 6 reps, not out of reach of doing unbroken sets. If you’re more excited for the run then that piece better be a sprint or close to it. Either way you set yourself up you should be able to workout around 3 to 5 rounds by the end of that 15 minutes.

**Optional Accessory Work**
Option 1:
Tempo Strict Pull Ups
10×1
Tempo= 1 Sec Up > 5 Sec. hold at top > 5 Sec. Down > 5 Sec. Pause at Bottom
Rest as needed between sets.
Option 2:
Clean Pull ((Video Posted Below))
5×5
80%-110% Of Your Clean 1RM
Rest as needed between sets.
Option 3:
Single Stiff Legged Deadlift ((Video Posted Below))
3×12
Use the heaviest weight you can for each set.
Rest as needed between sets.

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