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Wickes 11/21

3 rounds

3min stair climber

15 pushups

10 rounds, 30 sec rest between rounds

4 BB bench @155#

6 pull-ups

8 pushups

10 rounds no rest between rounds

5 tire flips

10 back squats @110#

200m row sprint

Sauna

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Bishop 11-20-19

Dynamic W/u

Then:

Bench – 3×5 @ 135, 185, 205#

2x 2-3-5 @ 225#

Then:

Bat wings @ 65# 10x 5sec holds

Then:

SA OH press 2x 2-3-5 @ 40#

Then:

5x barbell Complex 3 reps each of row, clean, front squat, press, back squat, good morning

1-3 @ 95#, 4-5 @ 115#

Then:

Back squat 1×30 @ 95# (dropped down because I am sore af from running)

Bishop 11-19-19

OTF with the wife

Tread:

5min run for distance (held 6:30 for 2min, 6:00 for 2 min, 5:30 for 1 min)

2.5min base (7:00) pace

3min push (6:30) pace

2min base pace

90sec push pace

90sec base pace

30sec All out (5:00) pace

Rower:

All under 1:50/500m pace

800m + 20 MB ground to press

2x 400m + R1 20 MB GP, R2 10 MB GP

2x 200m + R1 20 MB GP, R2 15 MB GP

Floor:

2 rounds

10ea alt shoulder press @ 30#

10x KB swing @ 60#

10x scissor crunches

2 rounds

20x push ups

10x jump squats

10x leg lifts

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LaBrake 11.19.2019

Operator Fitness Day 9: Complementary Circuit

Squat play

Louder than 10:

11 rounds (5 Ball slams @ 40, 10 push ups, 15 KB swings @ 24kg)

Then a 800m run with the doggie for good measure

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Wickes 11/19

10 min treadmill walk 3.3 speed, 12 elevation

Repeat 5x:

15 KB swing @62#

200m row

15 pushups

200m row

15 KB goblet squat @62#

200m row

10 pull-ups

200m row

Rest 1:00

Then:

10min stair climb

Sauna