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Prep Quads/Calves/Hams

2
Oct

Prep Quads/Calves/Hams

Happy B-day Fatima

Happy B-day Fatima

STRENGTH

Back Squat

5 @ 65%
3 @ 75%
2 @ 85%

rest 2 min

then….

4-4-4 @ 70-80%

rest 2-3 min

 

(25 min cap)

 

 

WOD

EMOTM for 10 min

5 Thrusters (115/80 – 95/65…)
20 DU’s (sub 40 sinlges)

 

ENDURANCE

All efforts should be 80-90% effort

800 m Run rest 4 min
600 m Run rest 3 min
400 m Run rest 2 min
200 m Run

 

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