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Wednesday 10.21.20

Updated: Oct 21, 2020

"Seek not good from without; seek it within yourselves or you will never find it."


Pre-Class:

2:00 Barbell Thoracic Opener

1:00 Couch Stretch Each Side

1:00 Banded Shoulder Distraction Each Side

1:00 Samson Stretch Each Side


Warm Up:

3 Rounds

:30 Bike

10 Strict Press

10 American Kettlebell Swings

10 Scap Push Ups


Empty Bar With A Snatch Grip:

5 Good Mornings

5 Back Squats

5 Behind The Neck Strict Press

5 Straight Legged Deadlifts

5 Overhead Squats

5 Hang Muscle Snatches


EMOM 12

1 - :30 Overhead Squat Hold

2 - 50 Double Unders (Double Taps)

3 - 50' Single Arm Dumbbell Overhead Lunges

4 - 5 Strict Handstand Push Ups (:30 Handstand Hold)


For Time With A 12:00 Cap

40/30 Cal Rowing

20 Overhead Squats (115/80)

40/30 Cals Rowing






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4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
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