:)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Technique Thursday

.......take 15 mins and work on Toes to Bar, including strict, the kip, using a band behind your back to kip, how to kick your legs up to the bar, and scales to use if unable to hold onto the bar.

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then...

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Death by Thruster (135/95, 55%1RM, wt to get 20-24UB)

.......do 1 rep in the first minute, then add 1 rep each minute until failure: 1 in min 1, 2 reps in min 2, 3 reps in min 3 etc.  You must get AT LEAST through the 10th minute or you have a penalty.  When you fail take 1-minute rest, then you must do 3 one minutes rounds of 70% of your highest completed round.  If you complete the 19th round then continue until you cant make the needed reps in the minute.

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MWOD:  hit the thoracic spine with foam roller and bar, and use the band to open the hips