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SATURDAY 170429

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Leg Swings

Group…

200m Run

15 Good Mornings

10 Yoga Push ups

Bootleg burpee relay in teams of 4

 

Fitness & Performance:

In teams of two, complete the following for time:

300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

 

38 minutes time cap.

 

Mobility:

Mash Quads

Roll Posterior

Couch Stretch

 

Box Brief:

****Anniversary Party: Come celebrate 4 years at CS&F at the Thornton’s house (backyard) from 4-7:30pm….bring a shareable side dish as we will provide the BBQ, jumpy for the kids and adults.

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