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SATURDAY 190907

Warm-up:

Individual…

Row 500m
Crossover Symmetry

Group…

Coaches Choice….

 

Fitness:

Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Step Overs
100 DB Thrusters
20 Strict Pullups
100 DB Thrusters (load may decrease slightly)
100 Box Step Overs
100/70 Calorie Row

 

Performance:

Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
10 Rope Climbs
100 Thrusters (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

 

Mobility:

Mash lats on Roller
Mash Quads
LAX to Feet

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