9/16/2022 - ELEMENTS

A. EMOTM 10
M1 - DB push jerk x 8-10
M2 - RKC plank x :30

B. Three rounds
heels up wallsit x :40-:60
banded hip bridge x 15-20
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9/16/2022 - STRENGTH

A.  E2MOTM 10
Push Jerk x 3-5

B.  Three sets
Glute bridge x 6-8
barbell rollout x 6-8
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9/16/2022 - SWEAT

AMRAP 12
Double DB Single leg alternating deadlift x 8/side
mixed rack DB carry x 20m/direction
side crunch double leg raise x 10/side

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9/16/2022 - TRAIN

AMRAP 12
Deadlift x 8 (225/155#)
mixed rack kettlebell carry x 20m/side (overhead + farmer carry)
ALT V-up x 10/side
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