6WLT

Training Session

S w/u

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10-1 pull up/ring row ladder

*10x Mace 360 between each rung

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30 min EMOM

1. 3x box/knee jump 

2. 5x inchworm w/ push up

3. 10x med ball slam

4. 10x KB clean 

5. 10x headcutter

6. Rest

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10x KBS every 30 sec for 5 min

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Mobility work

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Recovery Session

S w/u

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10x dislocates + 10x banded pull aparts + 10x scap push up

3 rds

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40-60 min easy pace aerobic movement (row/bike/ski/Walk)

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Mobility work/Foam Roll