Skill/Strength:
3×10 Back Extensions
-Slow controlled
Metcon:
2-4-6-8-10
Burpee Shuttle Runs (Do a burpee, then run 25ft down and back)
Strict Pullups
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Cody Stelmach
“Mono-1000”- 46:20 // Accessory work (Z-Press, Duffin UR, Rolling💀 crushers)
Mono 1000- Buy in : 200 DU - 250 cal bike, 250 cal row, 100 cal ski - Buy Out: 200 DU /////
156 DU UB -Pr 🙂
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Mike Cegelski
Such an EZ Sunday with da Boyz + Sam + Dana
200 DU, 250 cal row, 250 cal bike, 100 cal ski, 200 DU. 54:32. Cody's Accessory Bull Shit (which was actually really helpful)
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Appreciate the really helpful lol
Pauly VanderKelen
Stretching WU
45 degree Incline Bench Press: 10 reps @ 95,115,135,155, and 9-2 @ 165#, then 5 reps @ 175#, then a burnout set of 9 reps @ 155# / 5x10 Strict GHD Sit-Up with a 35# dumbbell on my chest alternating with 5x10 Strict Bar Dips / 400 meter Sled Push with 135# on the sled / 3x12 Arm Curl with 35# dumbbells.
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