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Monday, August 3

STRENGTH ROUNDS:  30 Min to Complete Number of Rounds 

White: 4 Rounds  Red: 5 Rounds  B: 3 Rounds

** Rest as much as you need. Try to complete your number of rounds in the 30 minute time window

  1. Knee Dominate: 6x (Each Side) Split Squat Progression (Assisted — BW–Weighted)
  2. Push: 6x (Each Side) SA Floor Press 
  3. Hip Dominate: 6x (Each Side) Single Leg Deadlift Progression (Assisted — BW Reaching –Weighted)
  4. Pull: 6x (Each Side) Bent Row
  5. Core: 6x (Each Side) Bird Dogs


Monday, August 3
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Kirkwood = Red | O4W = Teal | All other events = Blue

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