Wednesday, 07.20.16 – Training

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)] On a 25:00 running clock – rest remainder of each 5:00 window if you finish early: @ 00:00: 50 row calories or 1
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Tuesday, 07.19.16 – Training

Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Quick kettlebell swing review + find weight for conditioning piece A. 1 clean high pull + 1 power clean, 8 x 1; :10 between movements, begin a set every :90 + For time: 400m run or .5 mile Assault
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Monday, 07.18.16 – Training

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold] Every :90 for 15:00 (5 sets of each): 1st :90: 3-4 front squats, 40X1 2nd :90: 3-4 bent-over DB rows (both arms at same time, 20X1 + AMRAP in
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Saturday, 07.16.16 – Training

Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5:00-10:00 muscle-up and/or handstand walk practice – coach led + AMRAP in 20:00 w/a partner, split all run/reps as desired w/only 1 working at a time: 800m run 40 pull-ups or Australian pull-ups 120m (8 lengths of the rig) unweighted
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