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  • MikeMega

201028

Warmup

3 Rounds Not For Time

10 PVC Passovers

10 PVC Good Mornings

10 PVC Deadlifts

10 Air Squats

10 Sit-Ups

Then

2x:30 sec to 1 min 6' Killer Hold

Garage(RX)

21-15-9

Devils Press

Toes to Bar

Minimal

21-15-9

Sandbag Ground To Overhead

V-UPs


Description

At 3…2…1…Go! You will start with 21 Devils Presses and then 21 T2. Next, you will do 15 of each movement. Then finally you will do 9 of each movement. Your score is the time it takes to finish all the reps.

Weight

The weight for this workout should be moderate. This is a sprint no we want you moving through this pretty fast.

Stimulus

Again, the intended stimulus for this workout is a sprint. Get through this as quickly as you can safely perform it.

Scales and Mods

The Devils Press can easily be modified into a ground to overhead. Slowing the movement down and taking it in pieces.

The Toes To Bar can be scaled down to jus getting your feet as close to the bar as you can, Knee Raises, or V Ups.

Let's Get It!!!




347-762-3437

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