32 ADVANTAGE RD, HIGHETT 3190  
October 2019
 
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5 x 5 Back Squat   Lower Body Mobility Between Sets   Then   7 Minute AMRAP 3,6,9,12,15…etc – Front Squats @ 135/95lbs – Chest To Bar Pull Ups   To Finish   2 x 300m Ski Erg   **Rest As Required Between Efforts

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3 x 5 Bench Press   5 x Max L-Sits Between Sets   Then   For Time – 1000/900m Row – 40 Bench Presses @ 135/95lbs – 750/675m Row – 35 Push Ups – 500/450m Row – 30 Burpees

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40 Minute Partner AMRAP   – 800m Run Together, Then   3 Rounds Each Of: – 20m Walking Lunge – 15 KB Swings @ 24/16kg   **Alternate work/rest after each round.   Or (Outdoor Session)   20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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“Open Workout 20.2”   20 Minute AMRAP – 4 DB Thrusters @ 2 x 22.5/15kg – 6 Toes To Bar – 24 Double Unders

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Rest Day   Or (Optional Workout)   For Time – 1000/900m Ski Erg – 50 Abmat Sit Ups – 300 Single Unders – 500/450m Ski Erg – 25 Abmat Sit Ups – 150 Single Unders

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10-10-10-10-10 Seated DB Strict Press   5 x 20 Wall Balls Between Sets   Then   6 Rounds x 2 Minutes – 10 x 15m Shuttle Runs – Max DB Snatches @ 22.5/15kg (Alt. Arms)   **Rest 1 Minute Between Rounds

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3-3-2-2-1-1 Hang Power Clean   5 x 20 Hollow Rocks Between Sets   Then   For Time (12 Minute Time Cap)   3 Rounds – 15 Hang Power Cleans @ 135/95lbs – 10 Burpee – Chest To Bar Pull Ups, Then   3 Rounds – 18 Cal Row – 12 Toes To Bar

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10-10-10 Axle Bar Dead Lift   5 x 12 Ring Rows Between Sets   Then   2 Rounds x 8 Minutes, In Teams Of 3 – 60m Dog Sled @ 90/55lbs – Max Reps Axle Bar Push Press @ 95/65lbs – Max Cals Air Bike   **Rest 4 minutes between rounds. Only one team member on each movement at the one time, rotate through movements at the completion of the Dog Sled.

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3-3-3-3-3 Front Squat   5 x 15 Push Ups Between Sets   Then   14 Minute AMRAP – 7 Front Squats @ 115/80lbs – 14 KB Swings @ 24/16kg – 28 Double Unders

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For Time, In Partners (35 Minute Time Cap) – 5 x 200m Run Each, Then – 5 x 300/270m Row Each, Then – 5 x 20/15 Cals Air Bike Each   **Alternate Work/Rest   Or (Outdoor Session)   20 Minute Partner AMRAP – Hill Sprints