66 Deadlifts 110#
66 Box Jumps 24"
66 KBS 53#
66 K2E
66 Sit Ups
66 Pull Ups
66 Thrusters 55#
66 Wall Balls 20#
66 Burpees
66 Double Unders
23:40. This was a fun workout. Never get the chance to do the class programming, so I thought it would be fun to fun through this. Didn't hit it super hard. Was like 85% effort. Not gassed at all. Could feel elbow on pull-ups. Everything else was no problem.
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A1. Band resisted partial pistols to bench; 3 slow controlled reps
x5/side; rest 1 min
A2. Side to side cossack squats; 6 slow controlled reps per side x5; rest 1 min
A3. Band Assisted Shrimp Squat @ 3030; 8 reps/leg x 5 sets; rest 1min
A4. Supine Leg Whip; 8 reps/leg x 5 sets; rest 1min https://www.youtube.com/watch?
B1. 1/4 squat walk w/ band @ knee for 15m x 5 sets; rest 0
B2. 1/4 squat walk w/ band @ ankle for 15m x 5 sets; rest 0
B3. Banded Side Lying Clam; 15 reps x 5 sets; rest 0 https://www.youtube.com/watch?
B4. Banded lying prone hip internal rotations 15 reps x 5 sets; rest 0 https://www.youtube.com/watch?
Completed A1-4 and B1-4. Did this at home a couple hours later
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