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Warmup

30:15:15 (easy/moderate/sprint) machine x3:00

into

2 rounds

8 side plank Shoulder circles(Controlled articular Range of Motion) e/s

8 Banded Squats with tempo 322x 

10 Cossack Squats 

Sunday Funday 

21 Min EMOM 

M1: 40 Double Unders 

M2: 8 Burpee Box Jump Overs (20)

M3: 15 KBS (53/35)

In teams of two 

8 Min AMRAP 

Divide up the work. One partner works at a time 

20 DL

20 Hang Squat Cleans 

20 HSPU 

(135/95) (115/80) 

rest 2:00

Warmup:

Blood Flow:
1:00 Easy Row
1:00 Easy Bike
:40 Moderate Row
:40 Moderate Bike
:20 Hard Row
:20 Hard Bike

Warmup:

3:00 easy blood flow

Into 

2 rds:

50’ lunge and rotations

10 prone snow angels

10 cat cows

5/5/5/5 KB PP/Lunges/Swings/Squats

Warmup

3:00 blood flow

into

3x

:30 shoulder External Rotation w/ PVC e/s

15 CatCows

:30 T-Spine Wall Stretch

:20 Forearm stretch (fingers pointing backward)

Warmup

2x: 

300m Row (Progressive every 100m)

5 Turkish Situps or 2 Turkish GetUps

HAPPY BIRTHDAY COACH AG!!!!
-make sure everyone shows their love for Coach Ag. Burpees will be owed...

Warmup

2rds:

“Where’s Wally” 

In teams of two 

Saturday 12/14

"Wild Balls"