(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

MONDAY 11.19.18

November 18, 2018

 

FITNESS

A.
4 Sets:
Overhead Squat x 3 reps with 3s pause in bottom
2KB Single leg RDL x 6-8 / 3s tempo down
Side Plank x 30s

B.
Every 4:00 for 3 Sets:
500m Row Hard effort
25 Russian Kettlebell Swings

C.
5 Sets:
10 Snap to hollow
10 Hollow rocks
10 Hollow hold

_________________________________________________

PERFORMANCE

A.
5 Sets:
3 Position Snatch (ground/below/above)
*build

B.
21-15-9
Overhead Squat (115/75)
Pull-Ups

C.
5 Sets:
10 Snap to hollow
10 Hollow rocks
10 Hollow hold 

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