Skill/Strength:
Every 3 min for 4 Rounds
5 Deadlifts, 73% 1RM
-Rest 10 secs
15 Russian Kettlebell Swings, pick load
Metcon:
10 Rounds
10 Abmat Situps
10 Box Jumps 24/20”
-15 min cap
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Pauly VanderKelen
HBBS: 10 reps @ 135,185,225, & 245#
1:05 twisting bar hang spine decompression / 4x15 Kneeling Ab Rollout wearing a 32.5# weight vest alternating with 20 reps of Lateral Raise with 15,20, & 25# dumbbells & 10 reps with 30# dumbbells / 2x10 Leg Extension @ 85# / 2x10 Prone Leg Curl @ 60#.
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