Monday 6/23/2025

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Strength 
Front Squat 5x3
5 sets
3 Front Squats @80%
4 Box Jumps (moderate-high height)

Accessory 
Box Jumps: Moderate-High Height
5 sets
4 Box Jumps

WOD
"Atlanta Bouncers"
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-

Thursday 10/10/2024

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WOD
"Shere Khan the Tiger"
5 sets For Total Time:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups

-rest 1:1 between sets-

*Time Cap 20:00         

Accessory
"Core Work"
2-3 sets, time permitting:

15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)

*Rest 1:00 between sets