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FRIDAY 161202

Warm-up:

Individual…

Assault Bike 2 minutes

Foam Roll Quads and Posterior 2 minutes

15 Squats

Group….

Monster Walks

Zombie Walks Down

Perfect Stretch Back

10 Burpees

 

Performance and Fitness:

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs – from the ground)  Scale back as needed but should be heavy

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)

Time Cap of 35 minutes

 

Mobility:

Mash quads with barbell

Couch Stretch

Roll Posterior

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