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L&M #3 Week of 27APR2020

Intent: Play
Intensity: Yellow
Inspiration: “Get Open”

PREP

5min Flow
2 Rounds:

– 15 Zombie Squats
– 5/5 Twisting Bear – Really rotate into the shoulder socket at the top
– 5/5 Isometric Towel Row – 10 second full-tension hold at the top

STRENGTH

RFQ15
15/15 Candlestick Bridges
15 Sumo Squat
12-15 Door Frame Rows – Iso squeeze at the top
30s Active Hang – Isometric with broom handle if nothing to hang on

CONDITIONING

Lactate Intervals (4x3x30/30) TIMER
Squat Jumps
Touch, Jump, Touch with Shuttle
Explosive Tempo Box Squats

CHASSIS INTEGRITY

10 Minute Grind TIMER
20 Plank Pulls
30s Suitcase Hold Left
30s Suitcase Hold Right
50 Pec Flutter Kicks