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Wickes 10/11/19

Buddy workout from the Ranger RAW Pt book

1 hour racquetball as warmup

3×10 Turkish getups each side @35#

1 min rest

Ground based combo twist (30 sec each hand, 25 sec each hand, 20 sec each hand), total 2:30 nonstop work. Repeat 4x @45#

1min rest

3×15 KB swing @62#

1min rest

3x Buddy med ball side throw. 1 min work, switch sides at 30 sec. @20# med ball

1 min rest

Body weight circuit:

EMOM for 15 minutes

15 squats, 10 pushups, 5 pull-ups

1 min rest

500m row sprint for time


Steam sauna

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