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Saved By The Barbell | Monday | 20/11/23

Warm Up: 3 Rounds

15/12 Cals

10 Down & Ups

10 Squats

10 Curl & Press (E/B)


WOD: 3 Rounds


RXD Option:

1 min on each exercise:


· Burpees

· WBS (9/6)

· Deadlift (50/35)

· MB Sit Ups

· Hang Power Cleans (50/35)

· Rest

Score = Max Reps


SCALED Option:

1 min on each exercise:


· Burpees

· WBS (6/3)

· Deadlift (35/25)

· MB Sit Ups

· Hang Power Cleans (35/25)

· Rest

Score = Max Reps


Core Finisher:

3 sets x 10 reps

Plate Sit Ups

Plate Hot Hands

Plate Shifters


Accessory Work:

3 sets x 10 reps

DB Bench Press

DB Tricep Extension

Banded Press Ups


Top Up:

30 on / 30 off Ski

X 5 or

X 10 or

X 15

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