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SATURDAY 171104

Warm-up:

Individual…

Bike or Row

Crossover Symmetry

Double Under Practice

Group…

200m Jog

20 Arm circles

15 Waiters Bows

Junk Yard Dog

Review Movements and warm up to working weights

 

Fitness:

“100 Proof”

Teams of 3:

100/70 Calorie Bike or Row
100 Box Jump/Step Overs
100 DB Thrusters
100 Pull-Ups or Ring Rows
100 DB Thrusters
100 Box Jump/Step Overs
100/70 Calorie Bike or Row

 

Performance:

“100 Proof”

Teams of 3:

100/70 Calorie Bike or Row
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100/70 Calorie Bike or Row

 

Mobility:

Mash Quads

Roll Posterior

LAX to plantar fascia and Shoulders/pecs

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