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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
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Warmup:
Blood Flow:
1:00 Easy Row
1:00 Easy Bike
:40 Moderate Row
:40 Moderate Bike
:20 Hard Row
:20 Hard Bike
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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)
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HAPPY BIRTHDAY COACH AG!!!!
-make sure everyone shows their love for Coach Ag. Burpees will be owed...
Warmup
2rds:
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