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SATURDAY 181215

Warm-up:

Individual…

Row or Bike

15 Banded Good Mornings

10 Dislocates

Group….

Coaches Choice…

 

On the 6th day of Christmas our coaches gave to me a long team workout and a partridge in pear tree.

 

Fitness and Performance:

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Box Jumps + 5 Pull-Ups
Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead
Station 3 – 250 Row

Teammates can only rotate after the rowing partner is done. Record total rounds and reps per station.

 

Mobility:

Mash lats

Roll Posterior

Couch Stretch

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