32 ADVANTAGE RD, HIGHETT 3190  
March 2018
 
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- 1 x 1200m Slow-Moderate Run – 2 x 800m Slow-Moderate Run – 3 x 400m Slow-Moderate Run – 4 x 200m Slow-Moderate Run   **Rest 30sec After Each Effort   #tracksunday

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“Open Workout 18.3”   2 Rounds (14 Minute Time Cap) – 100 Double Unders – 20 Overhead Squats @ 115/80lbs – 100 Double Unders – 12 Ring Muscle Ups – 100 Double Unders – 20 DB Snatches @ 22.5/15kg (Alt. Arms) – 100 Double Unders – 12 Bar Muscle Ups

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Rest Day

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3-3-2-2-1-1 Bench Press   5 x 400m Run Between Sets   Then   20 Minute AMRAP, In Teams Of 4 – Max Reps Bench Press @ 135/95lbs – Max Cals Air Bike – 40m Dog Sled @ 135/80lbs – Rest   **Each team member starts at a different movement. Rotate through the movements at the completion of the Dog Sled.

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3-3-3-3-3 Back Squat   5 x 10 Chest To Bar Chin Ups Between Sets   Then   5 Sprint Rounds – 20 Burpees   **Start Each Round At 3 Minutes   To Finish   Tabata Planks 8 x 20sec Work/10sec Rest

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As Heavy As Possible For 1 Of The Complex: – 2 Strict Press – 2 Push Press – 2 Push Jerk   5 x 300m Ski Erg Between Sets   Then   For Time – 400m Run – 30 Wall Balls – 20 Handstand Push Ups – 100 Double Unders

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5-5-5 Dead Lift   Accrue 30 Strict Chin Ups   Then   3 Rounds – 30 KB Swings @ 24/16kg – 30 Step Ups (Alt. Legs) – 30 Cal Row

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5 x 50m Sprints   **On a running clock, perform sprints @ 0,2,4,6 and 8mins. Increase intensity with each sprint.   Then   1 Round – 1000m Run – 800m Run – 600m Run – 400m Run – 200m Run   **100m Walk recovery between each effort. Run speed in self-paced.   #tracksunday

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“Open Workouts 18.2 and 18.2a”   12 Minutes To Complete Both Workouts   Part 1 – “18.2” For Time 1-2-3-4-5-6-7-8-9-10 – DB Front Squats @ 2 x 22.5/15kg – Bar Facing Burpees   Then, Part 2 – “18.2a” In Remaining Time Find 1 Rep Max Clean   **Score As 2 Separate Workouts

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Rest Day