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SATURDAY 20201128

Warm-up

200M Jog
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
10 Spiderman Stretch w/Reach
10 Waiter Bows
10 Reverse Lunges/leg
10 Kip Swings

2 Rounds:
7 Burpees
7 Air Squats


FITNESS 20201128

For Time with a 35:00 Time Cap (with a partner, split reps any way):
800M Partner Medicine Ball Run (20/14# one medball, switching medball any time)*
100 Wall balls (20/14#)
400M Farmer Carry (200M Each Partner) w/two KBs (44/35#)
100 Abmat Sit-ups
200M Front Rack Carry (100M Each) w/two KBs (44/35#)
50 Hang Power Cleans (95/65#)

* Both partners run full 800M

Scoring: Time


PERFORMANCE 20201128

For Time with a 35:00 Time Cap (with a partner, split reps any way):
800M Partner Medicine Ball Run (20/14# one medball, switching medball any time)*
100 Wall balls (20/14#)
400M Farmer Carry (200M Each Partner) w/two KBs (70/53#)
80 Toes-to-Bar
200M Front Rack Carry (100M Each) w/two KBs (70/53#)
50 Hang Power Cleans (115/80#)

* Both partners run full 800M

Scoring: Time

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