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THURSDAY 20201203

Warm-up

300M Row/.3 Bike at easy pace
10 Bootstrappers
5 Plank Walk-out to Push-up
10 Leg Swings Front/Back Side/Side
Lying Supine Twist Stretch

3 Rounds:
5 Push-ups
5 Sit-ups
5 Air Squats


Strength and Skill

Every 1:30 for 12:00 (8 sets total, 4 Sets of Each):
Interval 1: 12 Plank Kettlebell/Dumbbell Pull Throughs
Interval 2: 100′ Single Arm KB/DB Farmer Carry Walk/side (As heavy as possible)

On the Plank KB/DB Pull Through–only use a weight that you can successfully pull through without significant rotation of the torso. Aim for your torso to stay parallel to the ground throughout the entire movement.

On the Single Arm Farmer Carry–only use a weight as heavy as you can maintain an upright torso at a snail’s pace for the 100ft. If you’re not challenged by 70#, walk slower or use a weighted barbell as shown below.

Interval Work

Every 1:30 for 12:00 (8 sets):
:30 High Effort (85-90%) Calorie Bike or Calorie Row*

* Aim for a similar total calorie output as last Tuesday’s 12 x :20 intervals


Interval Calorie Bike (8 x :30)

Every 1:30 for 12:00 (8 sets):
:30 Calorie Bike

* Score = total calories

Scoring: Calories


Interval Calorie Row (8 x :30)

Every 1:30 for 12:00 (8 sets):
:30 Calorie Row

* Score = total calories

Scoring: Calories

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