Thurs – 9/1/20


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30 Seconds

Box Step-ups
Kb deadlift
Active Samson Click Here

Lateral Box Step-ups (30 Seconds Each Leg)
Kb Russian twists
Active Spidermans Click Here

Box Step Overs (Lateral or Facing Box)
Kb Russian swings
Inchworm to Push-up Click Here

*Performed at Low Box Height

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here


Child’s Pose on Box: 1 Minute

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Ankle Stretch on Box: 45 Seconds Each Side

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Pausing Push Jerk

Heavy Set of 2

*2 Second Pause in Dip & Catch


On the 3:00 x 5 Rounds:
15 KB swings (24/16)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy 5 On Push Jerk

sx: KB: 20/12, reduce box hieght

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