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Workouts Week of 10/31/2022-11/04/2022

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Monday – 10/31/22
“Fred Flintstone”
Freedom (RX’d)
4 rounds
400m run
40 Air Squats
30 Push Ups
15 Strict Pull Ups
Time cap: 24 minutes

Tuesday – 11/1/22
“Pebbles Flintstone”
Freedom (RX’d)
42-30-18
Deadlift (155/105)
Box jump Overs (24/20)
(KG conv: DL 70/48)
Time Cap: 14 minutes

Wednesday – 11/2/22
“Barney Rubble”
Freedom (RX’d)
Every 4:00 (5 sets)
12/10 Calorie Row
24 Dumbbell Push Press (35s/25s)
12/10 Calorie Row
(KG conv: DB 15/10)
Time cap: 3 min each set

Thursday – 11/3/22
“Mr. Slate”
Freedom (RX’d)
3 rounds
15 Hang Power Cleans (135/95)
15 Burpees
(KG conv: PC 61/43)
Time cap: 6 Minutes

Friday – 11/4/22
“The Great Gazoo”
Freedom (RX’d)
Partner Workout:
100-80-60-40-20
Double Unders
10-8-6-4-2
Wall Walks
*50ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set 
*Split all reps in whatever sets you decide.
Time cap: 15 Minutes

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