03/22/19

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03/23: Donut 5K Presented by Precision Auto Repair and Sales: $40, 10:00am at Enfield Street School. This is a 5K run with 3 stops to eat a donut (or perform 25 burpees)! The Donut 5K is benefiting local police officers participating in the Police Unity Tour (which raises awareness of LEO’s that have died in the line of duty). CLICK HERE TO REGISTER!

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Warm Up: 

3X:

20 Deficit Push Ups

10 DB Strict Presses

Upper Body Push:

Strict Press: 5, Every Other Minute, 5X

Conditioning:

“Air Force”

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats (95/65)

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20-Minute Cap.

Auxiliary:

4X:

10 Two Handed KB Skull Crushers

15 Hex Presses