161025 ~ Deconstructed Fran

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Every 90s x 3 min

3 @ 70%

3 @ 80%

3+ @ 90%

Every 2 min x 5 min 

Pause Backsquat

3 x 5 @ 70%


DB Accessory Work

10 min to complete:

2 Rnds

10 Man Makers

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

 10 DB OH Walking


Freestyle Fran

45 reps of each for time:

Thrusters (95/65#)


 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.


3 Rnds

15 GHD Hip Extensions

25 GHD Situps

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