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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

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" 

Warmup:

3:00 blood flow

3rds

10/10 weighted shoulder circles

10 S/A KB Bottoms up presses 

Mono Warmup

1:30 easy

1:30 moderate

:30 fast

:30 easy

Warmup:

2 rounds