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THRUST! (And dip)

Today ends another strength cycle. Hopefully you’ve been recording your weights and have been noticing some progress, and maybe even setting some new personal records! We’ll be easing off over the next week, doing some longer workouts and a bit of testing.

As for today’s workout, have some fun, communicate with your partner and kick some butt!

Workout of the Day


Dynamic W/U


Front squat 5×2 E3M


With a partner:

Run 800m, then:


RX: 95#/135#
Zone 3: 75#/115#, dips w/feet on a box
Zone 2: 55#/95#, dips off box or parallettes
Zone 1 – scale as needed


Lacrosse ball smash pecs

Band bully

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