Farmgirlfit

The Grind

Jul 24th Wednesday

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A little mid-week shoulder LOVE for ya’! Post-Clean & Jerk 1RM and pre–Bench Press (tomorrow), getting those shoulders moving through Full ROM is important. Then, we've got a longer AMRAP, so pace yourself! At the end of each round, complete the corresponding number of Burpees. Round 1 = 1 Burpee, Round 2 = 2 Burpees...

3 Rounds Shoulder Accessory

Level 1
10 Diagonal Band Pull-Aparts (Total)10 DB Rear Delt Flys5 Scap Pull-Ups5 Eccentric Lat Pull-Overs (5s)

5#

Same 1 DB

5/8#

Same 1 DB

8/10#

Same 1 DB

12/15#

Same 1 DB

25:00 AMRAP

Level 1
6 Pull-Ups8 KB Clean/Deadlift Combo (Per side)10 Archer Abs (Per side)12 Ice Skaters (Per side)# Burpees = # Rounds

Ring Rows/Jumping

Up to 10#

Bands

15/20#

1 Band

25/26#

Kip/Strict

25/26#

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