Thursday January 23rd: Warm up: Easy pace Run 800m 20 KBS 15 - TopicsExpress

Thursday January 23rd: Warm up: Easy pace Run 800m 20 KBS 15 Good mornings (empty bar) 10 wall balls 5 strict pull-ups A. Superset the following: CG RDL: 5x5 start at 90% and add weight each set. 5 MU after each set with 3 min rest between sets. Well work the MU progression and skill transfer as a scaled option. B. 3 RFT: 200 m run 12 power cleans (115/75) 12 wall balls (20/14) 12 KBS 12 ring dips C. 10 min cool down on rower or Airdyne and mobility.

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