Updated: Aug 30, 2021
Mix Day
Circuit
9 stations
-Timer 8.3
40:20
2 sets 2 laps
Circling the room
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Broad jump duck walks
Handstands. Options: hold against wall, box donkey kicks, handstand walks.
DB Chest flys
Arnold press
Shoot throughs
Tricep extensions rip
Explosive lunge off Bosu
Banded delt pull aparts
Swiss ball ABC’s
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a