New announcement time...2pm our time!
They want Europe to be awake, as they have been watching from Midnight to 3am when the LIVE announcement has been on (London to Moscow)
Now they will get it from 7pm (London), 8pm (Berlin), 9pm (Johannesburg, South Africa), 10pm (Moscow)...
WE will see it at 2pm!
Gonna be interesting for the US of A...lots could get the test in on Thursday (if they wanted to) with a re-test on Monday AM... Unless they move up the submission to Sunday (which I doubt)...
Warm-Up/Mobilize
2 Sets:
45s Band Asst. Lat (ea side)
45s Band Asst. Hamstring (ea side)
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2 Sets:
10 Cal Bike
10 Bird Dogs
10 Deadbugs
3 Dragon Flags
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DEADLIFT + ROMAINIAN DEADLIFT
4 Sets:
9 Deadlifts (21x1) + 6 RDL's (4011)
BB or KB's can be used
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Aerobic Flush
AMRAP in 40m:
500m Row
400m Run
30 Cal Bike
20 Russian KB Swings
15 HR Push Ups
Daliege ~ no DL / 2 Rnds in 20min
Ladick ~ no DL / 2 Rnds in 20min
Pyan ~ no DL / 1 Rnd + Run in 20m
tb ~ Alt. w/ BB-135 & KB-55 / 4 Rnds + 12m Row
Row / Bike Times
1:54 / 2:42
1:56 / 2:37
1:57 / 2:53
1:57 / 2:43
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