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THURSDAY 171221

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Dislocates

Group…

200m Jog

Banded Lat Stretch and Shoulders

20 Arm Circles

10 Ring Rows with a slow descend

10 Jumping Jacks

10 Squats

Review the Rope Climb

 

***On the 11th day of Christmas our coaches gave to us, Rope Climbs and a partner workout.

 

Strength and Skill:

Rope Climb skill work for 8 minutes

Advanced skill work is legless rope climbs

Test is max climbs in 90 seconds.

 

Fitness:

Teams of 2

For Time:

Buy-In: 600 Meter Run together

3 Rounds:
19 Calorie/Bike Row (each)
87 Erg Jump/step Overs
15 Strict Pullups

Cash-Out: 600 Meter Run together

 

Performance:

Teams of 2

For Time:

Buy-In: 600 Meter Run

3 Rounds:
19 Calorie Row/Bike (each)
87 Erg Jump Overs
7 Rope Climbs

Cash-Out: 600 Meter Run

Time cap of 28 minutes.

 

Mobility:

Mash Lats on Roller

Mash Quads

Roll Posterior

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