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SATURDAY 181124

Warm-up:

Individual…

Row or Bike

15 Banded Good Mornings

Group…

Coaches Choice

Review the movements and get setup…

 

Fitness:

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Mountain Climbers
20 Kettlebell Swings
15 Wall Ball Shots
10 Alternating Reverse Lunges with Dumbbells/Kettlebells
5 Toes to Bar or Hanging Leg Raises

Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, Partner A then performs 15 wall ball shots, Partner B does 10 reverse lunges, Partner A does 5 toes to bar or leg raises, then Partner B does 25 mountain climbers…and so on.

 

Performance:

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″)
10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.

 

Mobility:

LAX to Plantar Fascia and Shoulders

Roll Posterior

Mash Quads

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