Grunt/Comp Class 9/21/19

720 Athletics – Grunt/Competitors Class

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Warm-up (No Measure)

Show up 15-20min early. Warm up on your own and be ready to go at 7 for the coach to go over the session

Front Squat (EMOM x 12: 3 reps @50% + Hanging KB’s)

KB’s = 25% of 1RM FS

Accessory

3 sets:

8-10 Med Ball Nordic curls

*rest 30-45sec

Sub Max Neutral Grip Lean Away Strict Pullup (rings or power rack)

*rest 30-45sec

Sub Max Chaos Band Bear Pushups

*rest 30-45sec

Metcon (AMRAP – Reps)

12min AMRAP:

50ft HS walk

40 Burpees

30 C2B Pullups

20 OHS 115/75

10 BMU

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