December 13, 2019
191312
Warm-up
Strength
Deadlift (Weight)
Tempo Deadlift
7 x 1
7 x 1
Tempo:
5 Seconds Up
5 Seconds Down
Sets 1-4: 45-50-55-60%
Sets 5-7: Build to a Moderately Heavy Single
Metcon
Metcon (Time)
21-15-9:
Cal Row
Double DB Snatch 50/35
DB Box Step Ups 24/20"
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