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  • Sergiy Gabbe

Friday 14 August 2020

1. Strength

Every 4:00 for 16:00, complete a set of:

Front Squats

12-9-6-3 (Build in weight each set)

2. Teamwork

In teams of 3, 9 RFT:

30 Air Squats

20/15 Cal Row

10 Deadlifts (110/80kg)

*0:30 rest between rounds


Each team member is to perform one movement per round, then rotate during the rest period. Each movement should be fast paced.


Workout Flow:

Person 1 does 30 Air squats, then person 2 does 20/15 Cal Row, then person 3 does 10 Deadlifts. During the rest, team members will rotate to the next movement.

So person 1 moves to the Row, person 2 moves to the Deadlifts, and person 3 will move to the beginning to start the new round on the Air Squats (so yes, whoever finishes the round on the Deadlifts, will begin next round on the Air Squats)

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