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Friday, February 2, 2018

1
Jan

Friday, February 2, 2018

VOD
9 Do not be quickly provoked in your spirit, for anger resides in the lap of fools. Ecclesiastes 7:9

Warm Up
2:00 Light Row, Bike, or Ski Erg
2 Rounds:
:30s Spiderman and Reach, each leg
:30s Walkouts
:30s Russian Baby MakersBarbell Warmup (empty BB):
3 Sets
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Strength
Back Squat
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%
Additional Work
Not For Time
3 Giant Sets:
7 Sumo Deadlifts
14 Dumbbell Pushups
21 GHD Sit-Ups
27 Low Banded Rows