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FRIDAY 170401

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group….

20 Banded Good Mornings

200m Jog

10 Inch Worm Push ups

10 Bird Dogs

Zombie DL setup review

 

Fitness:

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)
50 Kettlebell Swings (25 each)
20 Strict Pull-Ups (10 each)

Partners must run together, and may only start kettlebell swings once both members are back at their station.

 

Performance:

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

time cap of 35 minutes

 

Mobility:

Roll Posterior

Banded Hamstrings

Mash Calves/Achilles

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