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SATURDAY 20210109

Warm-up

200M Run or :60 on Bike/Rower
10 PVC Passthru
10 PVC Kang Squats
10 Leg Swings Front/Back Side/Side
10 PVC Front Squats
10 Spiderman Stretch w/Reach
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
10 Super Bird Dogs
10 Spiderman Stretch w/Reach
10 Floor Facing Snow Angels
Pigeon Stretch


FITNESS 20210109

As many rounds and reps as possible in 24 minutes (with a partner–split reps any way):
800M Run (4 x 200M Relay)
80 Wallballs (16/12#)
60 Single Arm DB Hang Power Clean and Jerk (35-40/25-30#)

* Sub 200M runs to 250M Row or .3 Mile Bike if necessary.

Scoring: Rounds + Reps


PERFORMANCE 20210109

As many rounds and reps as possible in 24 minutes (with a partner–split reps any way):
800M Run (4 x 200M Relay)
80 Wallballs (20/14#)
40 Hang Power Cleans (135/95#)
20 Push Jerks (135/95#)

* Sub 200M runs to 250M Row or .3 Mile Bike if necessary.

Scoring: Rounds + Reps


At Home Workout

Solo Version:
As many rounds and reps as possible in 14 minutes:
400M Run
40 Goblet Squats w/KB or DB
40 Single Arm DB Hang Power Clean and Jerk

Partner Version:
As many rounds and reps as possible in 24 minutes (with a partner–split reps any way):
800M Run (4 x 200M Relay)
80 Wallballs (16/12#)
80 Single Arm DB Hang Power Clean and Jerk (35-40/25-30#)

* Sub 200M runs to 250M Row or .3 Mile Bike if necessary.

Scoring: Rounds + Reps

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