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Katurday 1.28 Enduro-Hiit, Partner and Bootcamp Shenanigans

Enduro-Hiit 1.28

E2MOM 44 minutes

Even minute: Choice of cardio (run,bike,row,ski, jump rope)

Odd Minute: (you will go through each movement twice)

1: max reps dumbbell snatch 50/35# (either alternating or changing each round)

2: Russian Twists (with weight extra credit)

3: kettle bell swings (53/35)

4: wall walks or handstand push ups

5: sit ups, deck squats or atomic sit-ups

6: Single arm DB shoulder to overhead (RX + double arm)

7: Push ups

8: V-Ups or toes to bar

9: Renegade Rows (no push up)

10: Alternating lunges (Rx + use DB or KB)

11: 1 minute plank

Ladder Up Ladder down

Partner 1.28

30 min amrap

When "ladder down" is completed, partners work on ladder up and share work

Can switch between "ladders" until Down is completed

Ladder Down


Thrusters (95/65)

Burpees over bar

Ladder Up


Clean (135/95)

Double unders (10,20,30...)

Handstand Push up

Boot Camp 1.28

Lower body 10 min amrap

10 weighted Lunges

10 goblet squats

10 Box jump/step overs

10 kbs

E2OM starting with 0, 250m row

Upper body

10 min amrap

10 push ups

10 tricep dips

10 crunches

10 dumbbell shoulder to overhead

E2OM starting with 0, shuttle sprint

Finisher EMOM 12

  1. Alt V ups

  2. Plank

  3. Hollow Hold

  4. Rest

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Lift-Milwaukee will be open for open gym on Monday, 7/3 and Tuesday, 7/4 in observance of the Fourth of July holiday. Have a great Independence Day, and let's get back after it on Wednesday. Thank you

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