Warm-up

10 PVC Passthru
10 PVC Good Mornings
10 PVC Matrix Turns
10 PVC Overhead Reverse Lunges
10 Internal/External Hip Rotations
10 Bootstrappers
10 Scorpions
Seated Straddle Stretch

2 Rounds:
5 Burpees
5 V-Ups/Tuck-ups
5 Air Squats

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FITNESS 20201212

As many rounds and reps as possible in 24 minutes (with a partner, split non-synchro reps any way):
24 Calorie Bike
24 Synchro Abmat Sit-ups
24 Kettlebell Swings (44/26#)
24 Strict Pull-ups (or Ring Rows)
24 Goblet Squats (44/26#)
24 Synchro Burpees

Scoring: Rounds + Reps

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PERFORMANCE 20201212

As many rounds and reps as possible in 24 minutes (with a partner, split non-synchro reps any way):
24 Calorie Row
24 Toes-to-Bar
24 Power Clean and Jerk (115/80#)
24 Chest-to-Bar Pull-ups
24 Squat Snatch (115/80#)
24 Synchro Burpees

Scoring: Rounds + Reps

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021