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Day 1: Skwatts or Deadz

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

2rnds

20m Monster Walk Fwd/Bwd

200m Run

20m Lateral Monster Walk L/R

200m Run

20 Bridges w Hip Circle

40m Walking Lunge

Metcon (AMRAP – Reps)

Tabata :20 work, :10rest x 16

American KB Swings 53/35

Burpee Box Jumps 24/18”

*Alternate Movements

*Score is total Rep Count

Box Squats (Find an 8RM @ 2”Below Parallel, 3×8 @ 90% )

Sumo Deadlift (Find an 8RM then 3×8 @ 90% )

RFESS (3×8/side)

Rear Foot Elevated Split Squat