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THURSDAY 20210401

Warm-up

Line Drills:
High Knees
Butt Kicks
Toy Soldiers
Ostrich Walk
Lunge w/Twist
Spiderman Lunge
Side Shuffle Down/Back

10 Scorpions
10 V-ups or Tuck-ups
10 Floor Facing Snow Angels


Strength and Skill

Every 2:00 for 10:00:
5 Single Arm Kettlebell Turkish Sit-ups Per Arm*

* Start light on these and progress in weight if they feel good. If these are super challenging, utilize no weight and focus on only the movement.

FITNESS 20210401

Every 2:00 for 20:00 (10 rounds):
5 Kettlebell Swings (70/53#)
10 Reverse Lunges
15 Abmat Sit-ups

Score = rounds completed. 10 rounds = completing all rounds within time window.

Stimulus–ideally you should have a fair amount of rest (at least :30) on each of these intervals.

Scoring: Rounds + Reps


PERFORMANCE 20210401

Every 2:00 for 20:00 (10 rounds):
5 Hang Power Cleans (155/105#)
10 Box Step-ups (24/20″)
15 Abmat Sit-ups

Score = rounds completed. 10 rounds = completing all rounds within time window.

Stimulus–ideally you should have a fair amount of rest (at least :30) on each of these intervals.

Scoring: Rounds + Reps

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