4/18/2016A – Zombie squats – 3 reps EMOM x 10 (moderate loading)
135 across
Focused on glute activation and explosive drive out if the bottom
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B – 3 sets for times, rest walk 2 min bt sets
15 russian swings @ 2pd
15 box jump overs @ 20in
:48 – :46 – :44
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C – Air bike 20 min @ EN1-EN2 (140-150b/m)
hop off every 4 min to do 3 deadlifts @ 225 + 24 DU’s
Bpm hung out between 137-143
I loved this, felt good high but sustainable breathing.
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D – Banded glute bridge hold accumulate 4 min
had to do much later in the day but got it done