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  • Writer's pictureFunctional Lifestyles

Cycle 33: Day 3 Workout

Wednesday's Workout:

Today we focus on your back, legs and a nasty conditioning workout to cash out.

We introduce a new squat variation, the ZERCHER SQUAT! It will allow us to do a front rack position squat without the mobility demand that comes with a front squat. Our pause supinated bent over rows will challenge you at end range.

Lastly we finish with a burner, 10 min Alternating AMRAP, 20 sec sprint on airdyne and 10 goblet squats @20,30 or 40% of your bodyweight.

Have fun with this one! You can thank us later :)

WARMUP/ACTIVATION Run 1 x 3:00 4 Play 1 x 10 Banded Hip Activations 1 x 10 RESET Zercher Squats 3 x 8 Half Kneeling Single Arm Pulldowns 3 x 12 STRENGTH (for weight) Barbell Bent Over Rows 4 x 10 Goblet Cossack Squats 4 x 8 CONDITIONING (for miles) AirDyne 5 x 20 s Goblet Squats 5 x 10 COOLDOWN Extended Lizard 1 x 3:00

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