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  • Writer's pictureMary Bozarth

Wednesday 3/9

Strength

BACK SQUAT

Build to Heavy Set of 10 Back Squats in 12-15:00 *Score = Heaviest Load


Conditioning

“SHOT CLOCK”

AMRAP 12: 1 Burpee Pull-up 15 Wall Balls (20/14) 2 Burpee Pull-ups 15 Wall Balls (20/14) 3 Burpee Pull-ups 15 Wall Balls (20/14) ... [Add 1 Burpee Pull-up Each Round]

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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