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SATURDAY 200801

Warm-up

Coaches Choice….


FITNESS 200801

For time in teams of two…

800 Meter Run together
15 Burpee Pullups

immediately followed by…

Ten rounds of:
4 DB Power Cleans
6 DB Deadlifts
8 DB Shoulder to Overhead

immediately followed by…

15 Burpees Pull ups
800 Meter Run Together


PERFORMANCE 200801

For time in teams of two…

800 Meter Run together
6 Rope Climbs

immediately followed by…

Ten rounds of:
4 Power Cleans (135/95 lbs)
6 Deadlifts (135/95)
8 Shoulder to Overhead (135/95 lbs)

immediately followed by…

6 Rope Climbs
800 Meter Run Together


At Home Workout- 3 rounds over and over

Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders

Immediately followed by…

Five rounds of:
10 Dumbbell Deadlifts
10 Dumbbell Front Rack Lunges
10 Dumbbell Push Press

Immediately followed by…

Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders


Mobility

LAX to Feet and Shoulders
Roll Posterior
Mash Quads

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