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MONDAY 20201123

Warm-up

200M Jog
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
Pigeon Stretch
Seated Straddle Stretch
10 Dead Bugs
10 Bird Dogs

2 Rounds w/moderate KB:
8 Single Leg Crossbody Deadlift/leg
8 Kettlebell Swings


Strength and Skill

Every 2:00 for 10:00 (5 sets):
8 Rear Foot Elevated Split Squats/leg*

* 5 tough working sets for today using two kettlebells or dumbbells at side

FITNESS 20201123

3 Rounds for Time with a 18:00 cap:
400M Run
21 Kettlebell Swings (53/35#)
24 Sit-ups

Scoring: Time


PERFORMANCE 20201123

3 Rounds for Time with a 18:00 cap:
400M Run
21 Deadlifts (155/105#)
12 Toes-to-Bar

Scoring: Time

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