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Wrestling
Workout 2
Warm-Up
5 minutes jogging. At the top of each minute, 10 burpees
Back Squat Technique
3x25 back squats with an empty barbell
*focus on getting down below parallel
Bench Press 3x30 - you choose the weight
Power Cleans - work up to a heavy TnG double
TnG = touch and go
Front Squat Technique
3x10 - you choose the weight, but should be relatively easy
*
focus on the front rack position, high elbows, tight lats, vertical torso
Conditioning
Run 1 mile
Rest 3 minutes
Run ¾ mile
Rest 2 minutes
Run ¼ mile with a 25# plate overhead
Lunge University
200 walking lunges
*100 of the lunges performed while holding the 25# plate
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