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SATURDAY 20210306

Warm-up

Line Drills:
Zombie Walks
Butt Kicks
High Knees
Spiderman Lunge
Toe Walks
Heel Walks
Lunge w/Twist
Side Shuffle (down/back)

10 Leg Swings Front/Back Side/Side
10 Downward/Upward Dog Transitions
10 Scorpions
10 Bird Dogs
10 Dead Bugs


FITNESS 20210306

For Time (in teams of 3 working one at a time–split the work and rep scheme in any way to accomplish as fast as possible):
2400M Run
270 Wallballs (16/12#)
240 Russian Kettlebell Swings (53/35#)
90 Burpees

* 40 Minute Cap

Scoring: Time


PERFORMANCE 20210306

For Time (in teams of 3 working one at a time–split the work and rep scheme in any way to accomplish as fast as possible):
2400M Run
300 Wallballs (20/14#)
240 Russian Kettlebell Swings (70/53#)
120 Burpee Box Get-overs (24/20″)

* 40 Minute Cap

Burpee box get-over–get over the box in any way. Gravitt style is permitted.

Scoring: Time

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