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SATURDAY 170909

Warm-up:

Individual…

Bike 2 minutes

Crossover Symmetry

10 Trunk twists

Group…

200m Jog

20 Waiters Bows

5 Burpees

10 Squats

10 Situps

90 sec of Bear Crawl hand tag (3 burpees if caught)

Review the workout….

 

Partner up to share the equipment:

Heat 1 starts  at 3,2,1….

Heat 2 starts 4 minutes delayed trying to catch partner 1.

 

Fitness:

For time:

800 Meter Run
60 Kettlebell Swings
60 Wall Ball Shots
40 Push-Ups
40 Pull-Ups
20 Burpees
20 Goblet Squats (heavy!)
400m Run

 

 

Performance:

For time:

800 Meter Run
60 Kettlebell Swings (32/24 kg)
60 Wall Ball Shots (20/14 lbs)
40 Push-Ups
40 Pull-Ups
20 Burpees
20 Overhead Squats (155/105 lbs)
400m Run

 

Mobility:

LAX to Pecs/Traps/Plantar Fascia

Roll Posterior

Mash Quads and Lats

 

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