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Pumped up Kicks

17
Jan

Pumped up Kicks

Strength: 4 (1-min) Rounds: 3 Stations (12-mins)

Station 1: Weighted Barbell Goodmornings (8)

Station 2: DBL KBS (12)

Station 3: Dball or weighted Glute March (:40)

 

L1: 95/65 (8 Goodmornings), 12 DBL KBS (Blue/Red), 150/120

L2: 75/55 (8 Goodmornings), 12 DBL KBS (Red/Orange), 120/100

L3: 65/45 (8 Goodmornings), 12 DBL KBS (Orange/Yellow), 50/35

L4: Banded Goodmornings (8), 12 KBS (Orange/Yellow), 20/15

 

 

Metcon: 10 Rounds total with a partner: (5 rounds/person)

**Follow the leader or Conga line

20 Cal Row

10 HSPU

5 DL

 

L1: 30/25 cal Row, 10 Deficit HSPU (4″/2″), 315/225

L2: 20/15 cal Row, 10 HSPU, 225/155

L3: 20/15 cal Row, 10 HR Push-ups, 135/95

L4: 15/12 Cal Row, 10 Push-ups off a box, HEAVY KB DL

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