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Workouts Week of 11/14/2022-11/18/2022

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Monday – 11/14/22
“Lightning McQueen”
Freedom (RX’d)
3 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×50/35)
50 Double Unders
5 Wall Walks
50 Double Unders
-Rest 1:1 between sets-
(KG conv: DB 22.5/15)

*This workout consists of 3 sets of 2 rounds (6 total rounds completed at the end of the workout)

Tuesday – 11/15/22
“Tow Mater”
Freedom (RX’d)
For Time:
30-25-20-15-10*
Cal Row
GHD Sit Ups (Or Stick Sit Ups)

*Women’s cals: 24-20-16-12-8

Wednesday – 11/16/22
“Focus. Speed. I am speed”
Freedom (RX’d)
15:00 Amrap
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo)
5-10-15-20-25. . . 
Kettlebell Swings (53/35)
Push Ups
(KG conv: KB 24/16)

Thursday – 11/17/22
TBD

Friday – 11/18/22
“Barbell Bash”
 Freedom (RX’d)
50 Deadlifts (135/95)
40 Shoulder to Overhead (135/95)
30 Front Squats (135/95)
20 Power Cleans (135/95)
10 Thrusters (135/95)
(KG conv: 61/43)

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