• Neil Foley

Saturday 10/07/21

Option 1


“Row Cindy”


20 min AMRAP


05 Pull ups

10 Push ups

15 Squats

20 Cal Row


10 mins GOAT



Option 2


“BBC Row”


Men 35 - Ladies 25


20 min AMRAP


05 Deadlift

05 Hang Power Clean

05 Front squat

05 Push Press

05 Back Squat

20 Cal Row


10 mins GOAT


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Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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