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1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

FRIDAY 9.21.18

September 21, 2018

 

A.
5 Sets:
Sandbag Squats x 6 @ 22X1 tempo
Side Plank x :45/side

B.
EMOM x 20:00
1 - 14 Calorie Ski
2 - 7 HEAVY Russian Kettlebell Swings into 7 Goblet Squats
3 - 100’ Walking lunge
4 - Rest

_________________________________________________

PERFORMANCE

A.
Back Squat
60% x 4 x 1 set
70% x 4 x 1 set
80% x 4 x 2 sets

B.
EMOM x 20:00
1 - 5 Hang Power Cleans + 5 Shoulder to Overhead*
2 - 4 Muscle-ups
3 - 3 Alt Reverse Lunges + 3 Front Squats*
4 - Rest

*use a moderate working weight that you can go unbroken with for all sets. Same bar for minutes 1 & 3 

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