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FRIDAY 171222

Warm-up:

Group….

200m jog

15 Dislocates

15 Good Mornings

10 Trunk Twists

Bear Crawl Down

High Knees Back

Review movements and setup while warming up the movements.

 

Fitness:

A little holiday treat. Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run
2 – DB Power Cleans
3 – Stationary Ring Dips
4 – Dumbbell Ground to Overhead
5 – Burpees
6 – V-ups
7 – Push-ups
8 – Box Jumps or Step ups
9 – Kettlebell Swings
10 – Strict Pull-ups
11 – DB Front Squats
12 – L Seated DB Press

 

Performance:

A little holiday treat. Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run
2 – Power Cleans (135/95 lb.)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (50/35 lb.)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lb.)
12 – Shoulder to Overhead (135/95 lb.)

Time cap 38 minute cap.

 

Mobility:

Roll and mash it all.

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