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L&M #2 Week of 27APR2020

Overview / Briefing

Intent: Prepare
Intensity: Orange
Inspiration: “Suffer Well”

PREP

3-5min Flow
15/15 Split Squat
12 Calf Raises – 3s full squeeze at the top
5 Wall Slides – Move slowly
Sadist Circles

STRENGTH

RFQ15
8-12 Sissy Squats
12/12 Rear Lunges
Near-max Wall Handstand
12-15 Soup Can Front Raises
12/12 Elevated Single-leg Calf Raises

CONDITIONING

Tabata Intervals (3x8x20/10) TIMER
Thrusters (weighted or not)
Truncated Burpees
Jump Lunges

CHASSIS INTEGRITY

3 Rounds:
30 Russian Twists
20 Loaded Deadbugs
10 Birddogs