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Monday | June 24th, 2024

ANNOUNCEMENT:


Come join us for a Pride Workout this Saturday at Noon! We are raising money for the Queens Community House. If you would like to donate, here is a link 


 

STRENGTH:
Front Squat:
3 x 1 @ 80-85-90%
3 x 3 @ 85-82.5-80%
-then-
3 x 5 Tempo Front Squats @ 65% @ 32×1
—–NOTE—–
– As a note, we are building up to a heavy-ish single and then dropping the weight through the remaining sets. Give yourself roughly 2:00 of rest between sets here.

CONDITIONING:
——RX——
Every 6:00 x 3 rounds:
200m Row
40 Wallballs @ 20/14
200m Run
——FITNESS——
Every 6:00 x 3 rounds:
200m Row
40 Air Squats
200m Run (or 400m Bike)

 

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