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SATURDAY 20210327

Warm-up

Line Drills:
High Knees
Butt Kicks
Toy Soldiers
Ostrich Walk
Lunge w/Twist
Spiderman Lunge
Side Shuffle (down/back)

10 Downward/Upward Dog Transitions
10 Scorpions
10 Single Leg Glute Bridges/leg


FITNESS 20210327

For Time (with a partner):
400M Total Partner Walking Lunge ((200M per partner lunging together or ‘you go, I go’ on 400M))
200 Calorie Row (split any way)
50 Burpees (split any way)
50 Pull-ups (split any way)

(Sub box step-ups for pull-ups if your lats/hands are messed up from 21.3)

  • 45 Minute Cap

Scoring: Time


PERFORMANCE 20210327

For Time (with a partner):
400M Partner Walking Lunge (both partners complete entire 400M)
200 Calorie Row (split any way)
100 Burpee Pull-ups (split any way)

If you have a weight vest, wear it.

  • 45 Minute Cap

(Scale burpee pull-ups to target burpees to 6″ reach if your lats/hands are messed up from 21.3)

Scoring: Time


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