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Workout of the day – Wednesday June 15th

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Warm up

2 rounds:

5/arm single KB suitcase deadlifts

5/arm single KB swings

5/arm KB push presses

5/arm KB sotts presses


Complete each of the 3 parts in any order, rest 2 min between parts. Each part is 10 min long.

Part A: For time (10 min cap)


Double DB manmakers 50/35 lbs

American KBS 32/24 kg

** If you finish before the 10 min cap, rest the remainder of the 10 min

Part B: 10 min AMRAP:

15/12 cal row

15 pullups or 5 muscle ups

Part C: 10 min AMRAP:

200m run

15 med ball bear hug box step overs, 20/14 lbs, 24/20 in

Mobility (10 min)

Shoulder mobility

1 min per side pronated twisted cross

30 sec per side triceps stretch

2 x 30 sec per side biceps stretch

30 sec per side cross arm stretch

2 min PVC overhead lat/biceps opener on bench or wall ball