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06.28.17- Armageddon


06.28.17- Armageddon

Warm Up:
Partner row 200m
plate squats 15/10 #
Partner row 200m
single leg Romanian DL with KB
Partner row 200m
banded squats

Superhero Complex: Spiderman lunge + Superman hold: generally the spiderman lunge is held for 20-30 seconds per leg, immediately followed by a superman hold for 5-10 seconds.
Hawaiian Squats x 10 reps- holding onto the rig, cross one leg over the knee of the other leg and squat down
Deep squat progression x 5 reps
Banded lat stretch x :30 each side


Primer: 10:00 EMOM
Odd mins- C2B pull ups or your hardest pull up- pick the amount of reps that challenge you to be unbroken and still have rest in the minute
Even mins- choice skill/mobility/stretch

Barbell Warmup
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats


For Time
1 mile run
50 burpees
30 clean & jerks 135/95

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