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FRIDAY 200110

Warm-up:

Individual…

Row 2 minutes
Pigeon Stretch

Group…

Coaches Choices….

 

Fitness:

10-20-30:
Alternating Dumbbell Snatches
Wallballs

Directly Into…

30-20-10:
Row Calories
Alternating Dumbbell Box Step-ups

*only one dumbbell

Performance:

30-20-10:
Row Calories
Alternating Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

*only one dumbbell

 

Mobility:

Roll Posterior
Mash Quads

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