July 29 2019

WARM UP – MOBILITY
Agility ladder + dynamic
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Tech/warmup burpee pull-ups & devil pressWOD A
BOHEMIAN RHAPSODY
30 secs on / 30 secs off x 6 sets of each (30 mins)
1) Bike
2) Burpee CTB pull-ups
3) Ski
4) Devil press 2×50/35lb
5) 50′ Shuttle sprints
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-Score = total reps today – try to go at a hard but sustainable paceACCESSORY
1) 3 sets, 40-60 secs each:
Side plank L/R
Front plank
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-Add bands/weight as needed for resistance2) Crossover ‘Iron Scap’