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Workouts Week of 08/07/2023-08/12/2023

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Monday – 8/7/23
“The Sandlot”
Freedom (RX’d)
1000/850m Row
100 Air Squats
1000/850m Row
Time Cap: 15 Minutes

Tuesday – 8/8/23
“Scotty Smalls“
Freedom (RX’d)
10 Rounds
10 Pull Ups
10 Push Ups
Time Cap: 12 Minutes

Wednesday – 8/9/23
“You’re Killing me, Smalls“
Freedom (RX’d)
Every 3:00 (7 sets)
12/10 Calorie Assault Bike (Echo 10/8)
12 GHD’s Or V-Ups
9 Back Squats (155/105)

Thursday – 8/10/23
“Yeah-Yeah“
Freedom (RX’d)
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
Time Cap: 16 Minutes

Friday – 8/11/23
“Benny and The Beast“
Freedom (RX’d)
18-15-12-9-6-3
Sumo deadlift high pulls (95/65)
Box Jump Overs (24/20)
Time Cap: 15 Minute

Saturday – 8/12/23
“Coaches Choice”
–or–
“Ham Porter“
Freedom (RX’d)
Teams of 2
5 sets
15/12 Calorie Assault Bike (each partner performs this at the same time) (12/10 Echo)
20 Burpee Pull-Ups
15/12 Calorie Assault Bike (each partner performs this at the same time) (12/10 Echo)
-Rest 1:1 between sets-

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