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SATURDAY 161217

Warm-up:

Individual…

Assualt Bike or Row 2 minutes

Crossover Symmetry

12 Matrix Turns

Group…

Pizza Game for 3 minutes

Review of workout

Warm up movements

 

Fitness and Performance:

In teams of two, compete…

1,000m row (250m increments)
100 Wall Ball
100 Pull-Ups
100 Hang Power Cleans (95/65)
100 Burpee Box Jumps (24/20)

*Teammates partition reps as needed.

 

Mobility:

Roll out and mash

LAX to shoulder, traps and Plantar Fascia

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