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Monday

30
Jun

Monday

Josh and young gentlemen from Frontier High's PAVE program

Josh and young gentlemen from Frontier High’s PAVE program

We would like to thank Josh Witcher and his crew form Frontier High’s PAVE program for keeping our gym so clean these past 4 weeks. You boys did an awesome job! From all of our members to you. THANK YOU!

 

STRENGTH

 

Shoulder Press (every 2:00 min)

5@50%

3@65%

2@75%

1@85%

1@90%

1@95%

1 set for MAX REPS @ 80% (20×1 tempo)

 

(18 min cap)

 

WOD

 

4 Rounds

1 min KBS x Max Reps (53/35)

1 min Flutter Kicks w/KB Up

(no rest)

 

STRENGTH

 

Back Squats

 

5@70-75%

3@75-80%

1-1-1-1@80-85%