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Friday 16 February

De-load Week

Warm up

Lung Rotation length of rig

Backwards lunge length of rig

2 Rounds

10 Ring Rows

10 Air Squats

10 Front Squats with Bar 45/35

10 Push Ups


A.) Front Squat (10 mins)

3x3 – 80 %

3x1 – 85 %


B.) Gator (no cap)

8 Rounds

5 Front Squats (185/125)

26 Ring Push-ups

*scale for ring push-ups is regular push ups

*barbell for front squats comes from the ground

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines

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