161025 ~ Deconstructed Fran

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Strength:

Backsquat

Every 90s x 3 min

3 @ 70%

3 @ 80%

3+ @ 90%

Every 2 min x 5 min 

Pause Backsquat

3 x 5 @ 70%

Then….

DB Accessory Work

10 min to complete:

2 Rnds

10 Man Makers

10 DB Step ups, 24/20" (5/side)

 10 DB OH Walking

Conditioning:

Freestyle Fran

45 reps of each for time:

Thrusters (95/65#)

Pull-ups

 Partition as needed to complete 45 reps of each exercise as quickly as possible.

12 min Cap

Cash Out:

Accumulate 2 min in “L” Sit Hold using the Rings or Parallettes.

Then…

3 Rnds

15 GHD Hip Extensions

25 GHD Situps


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