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SUNDAY 171203

Warm-up:

Individual….

Row 2 minutes

Crossover Symmetry

15 Dislocates

Group…

200m Jog

20 Waiters Bows

Ostrich Walks Down

High Knees Back

Samson Lunges Down

Butt Kickers Back

10 Scorpions

5 Strict Pullups

Review the Movements then build to working weights

 

Fitness:

In teams of two, alternate tasks to complete 5 sets each of:
21 Kettlebell Swings
7 Strict Pull-Ups
400 Meter Run

Partner A will perform 21 kettlebell swings, Partner B performs 7 pull-ups, Partner A runs 400 meters, Partner B then performs swings, and so on….

 

Performance:

In teams of two, alternate tasks to complete 5 sets each of:
7 Deadlifts (225/155 lbs)
14 Chest-to-Bar Pull-Ups
400 Meter Run

Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on….

 

Mobility:

Banded hamstrings

Roll Posterior

Calf Stretch

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