09/26/19

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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

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Warm Up:

3X:

10 4 -Way Deadbugs

2R/2L Spiderman Complex

5 Pull Ups

Back Squat:

One Set Every 3 Minutes: 5 w/ 70%, 3w/ 75%, 3w/80%, 2 w/85%, 2 w/ 90% (3X)

Can Go Heavier

OR

Pitshark Drop Set: 10 Squats Per Hole, No Breaks

Conditioning:

10-8-6-4-2:

Thrusters (135/96#) (Or DB Thrusters)

10M Plate Push Following Each Set

Auxiliary:

Pitshark 5 X 8, 3-Second Eccentric, Explode Up