Warm-up

200M Jog
Line Drills:
Walking Lunges (Forward)
Walking Lunges (Reverse)
Zombie Walks
Butt Kicks
Grapevines/Kareokes
10 Leg Swings (Front/Back Side/Side)
10 Scorpions
10 Spiderman Stretch w/Reach
3 Rounds:
5 Push-ups
5 Air Squats

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FITNESS 20201107

4 Rounds for Time (with a partner, split reps any way):*
30 Calorie Bike
30 Single Arm Dumbbell Push Press (40/30#)
30 Knee Raises or V-Ups
30 Box Step-overs (24/20”)
30 Deadlifts (185/125#)

* 35 Minute Cap

Scoring: Time

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PERFORMANCE 20201107

4 Rounds for Time (with a partner, split reps any way):*
30 Calorie Row
30 Double Dumbbell Shoulder to Overhead (50/35#)
30 Toes-to-Bar
30 Box Jumpovers (24/20”)
30 Deadlifts (225/155#)

* 35 Minute Cap

Scoring: Time

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021