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Monday 19 March

Deload Week for final Week of the Open

Warm Up

2 Rounds

10 Banded Good mornings

10 GHD Back xtn/supermans

10 Deadlifts 45/35

10 D/U

10 Push ups

10 KB swings light weight

 

A) 9 MIN AMRAP

50 D/U

40 Air Squats

30 KB swings (53/35)

20 DL (225/155) (185/135) (135/105)

10 Ring Dips

 

Or 18.4 retest 9 MIN time cap (Those retesting skip part A)

Diane 21-15-9

DL 225/155

HSPU

21-15-9

DL 315/205

HS WALK

 

B)  Midline

25-20-15-10

V-UPS

Russian twist



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