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Praise Athletics - Strength & ConditioningWarm up 400M Run/ 400M Ski,Row or 20 Cal Bike 3 Rounds 20 Sec Dead Hang 10 Rope Rows/Ring Rows Single 12 Banded Face Pulls 12 PVC Up/oversPush Press (3 X 8 start @ a Work out wait. * Can build

Praise Athletics - Strength & ConditioningWarm up 400M Run/400M Row, Ski Simon Says P CleanAccessory/ Strength (4 Rounds for weight)EMOM X 16 Min (4 sets) -8-6 Reps Single DB Farmers hold Box Step up (Right) -8-6 Reps Single DB Farmers hold Box Step

Praise Athletics - Strength & ConditioningPartner Metcon (Time)4 Rounds For Time 400 Meter Run *together 24 Hang P Snatches 75/105 24 Synchro OTB Burpees

Praise Athletics - Strength & ConditioningWarm up 400M Run 2 Rounds 10 Slam balls Deadlift 10 BB Goodmornings 20 Singles 5 kickbacksMetcon (Time)For Time 100 Dubz/ 200 Singles 40 Slam balls 30/40 50 BB Goodmornings 65/95 40 Slam balls 50 Deadlifts 95/135 100 Dubz

Praise Athletics - Strength & ConditioningWarm up 400M Run Supinated Grip Static Hang x 60 seconds (accumulated, if needed) 10 Perfect Stretch Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed) Bear Crawl x 20 steps forward +

Praise Athletics - Strength & ConditioningWarm up 400M Run 2 Rounds 20 Alt Walking Lunges Side Plank x 20 seconds per side Bottom Squat Hold w/Kettlebell x 20 seconds 3 Tempo Goblet Squat @ 30X1 tempoAccessory (Weight)3 Sets Front-Racked Barbell Split Squats x 4-5 reps

Praise Athletics - Strength & ConditioningWarm up 400M Run 2 Rounds 10 Box Step-Up 10 Kip Swing 10 Box Step ups 10 Alternating Single-Leg V-UpRope Climb Skill10 min to cover rope climb progressionsPartner Metcon (AMRAP - Rounds and Reps)AMRAP X16 M 200M Run (run together) *250M

Praise Athletics - Strength & ConditioningWarm up 400M Run 2 Rounds 90 seconds assault bike 10 Divebomber push ups 10 Air squats then 5 Tall Clean 5 Front Squat 5 Hang Squat CleanClean complex (Weight)3 position cleanEvery 2 min (6 sets) of: 3-Position Clean @ 50-60% *start at

Praise Athletics - Strength & ConditioningPartner Metcon (Time)Teams Of 2 1K Row *Partner holds 44/60 KBs in each hand 80 Wall Balls 14/20 *Partner holds KBs in each hand 70 Deadlifts 95/135 *Partner holds KBs in each hand 60 Cal Bike *Partner holds KBs in each hand 50 Hang

Praise Athletics - Strength & ConditioningWarm up 400M Run/ 500M Row 60 Sec Low or High Plank Hold 15 Banded Face Pulls 30 Dead Hang 30-45 Second Nose to Wall Handstand Hold 10-12 Ring RowsAccessory/ Strength (6 Rounds for weight)3 Sets of -8 Heavy Seated DB