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Friday | January 8th, 2021
WARM-UP: 3 x 10 Shoulder Taps from High Plank 10 Spiderman Lunges 5 Half Burpees 5 Bootstrap Squats STRENGTH: Clean Pull + Hang Squat Clean
Thursday | January 7th, 2021
WARM-UP: 3 x :30 Machine :15 Hollow Hold :15 Superman Hold 3 x 10 Reverse Lunges 5 Scap Pull-ups + 5 Kip Swings STRENGTH: 5
Wednesday | January 6th, 2021
WARM-UP: 20 Iron Cross 20 Glute Bridge 10-1 Lateral Band Steps, each direction STRENGTH: 3 x 5 Single Leg Deadlift + :30 Single Arm Farmers
Tuesday | January 5th, 2021
WARM-UP: 3 x 5 Inch Worms 20 Mountain Climbers 10 Alternating Bird Dogs 3 x 1 Wall Walk + :10 HS Hold STRENGTH: 5 x
Monday | January 4th, 2021
WARM-UP: 3 x :30 Machine :30 Squat Hold :15 Hang From Pull-up Bar 3 x 10 Cossack Squats 5/5 Single Arm Ring Row STRENGTH: 5
Sunday | January 3rd, 2021
SUNDAY FUNDAY WITH COACH JAMIE! WARM-UP: 2 x 10 Cossack Squat 10 2-position Squats 10 Iron Cross 10 Scorpions BB WARM-UP AND TECH W/ COACH
Saturday | January 2nd, 2021
WARM-UP: 2:00 Easy Machine 2 x 5 Cat Cows 10 Alternating Bird Dogs 2 x :30 Single Arm Farmers Hold, each side :30 Single Arm
Friday | January 1st, 2021
WARM-UP: 4:00 Easy Machine (Sprint last :10 of every minute) 20 Iron Cross 20 Scorpion STRENGTH: 5 x 8 Single Arm Bentover Row, each side
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