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  • MikeMega

201013

Warmup

3 Rounds Not For Time

100m Run

10 PVC Deadlifts

10 PVC Strict Press

10 PVC Passovers

5 Air Squats w/5 sec pause at the bottom.


Garage(RX)

15 MIN AMRAP

20 Box Jumps

20 KB Swings

20 KB Goblet Squats


Minimal

15 MIN AMRAP

20 Bench Jumps

20 Sandbag Swings

20 Sandbag Front Squats

Description

At 3…2…1…Go! You will start with 20 Box Jumps. Next, you will perform 20 American KB Swings. Finally, you will perform 20 Goblet Squats and that will be one round. Your score is the total amount of rounds and reps completed in the 15 minutes.

Weight

The weight for this workout should be moderate. We want a higher intensity today. Don't go too heavy and let the weight slow you down too much.

Stimulus

The intended stimulus for this workout is a moderate intensity level. Wed like to see somewhere around 5 rounds of this. Scale accordingly.

Scales and Mods

Box Jumps can be scaled to step-ups or you can use some stairs.

Swings can be modified to a deadlift.

Goblets squats can be lightened in load or you can scale to an Air Squat at a 2:1 ratio.

Let's Get It!!!




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