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SATURDAY 191130

Warm-up:

Individual…

Bike 3 minutes
Foam Roll 2 minutes

Group…

Coaches Choice…

Fitness:

Teams of 3 for Time (30 Minute Cap):
800 Meter Team Run
80/60 Calorie Row
80 Box Step Overs
80 DB Front Squats
80 Hang DB Clean and Jerks
80 DB Front Squats
80 Box Steps Overs
80/60 Calorie Row
800 Meter Team Run

 

Performance:

Teams of 3 for Time (30 Minute Cap):
800 Meter Team Run
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Run

 

Mobility:

Mash Quads
Roll Posterior
LAX to Feet and Shoulders

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