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TUESDAY 171226

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group….

15 Dislocates

15 Good Mornings

5 Burpee Pullups

Pigeon Stretch

10 Jumping Spiders

10 Scopions

Review Movements and setup to go…

 

Fitness:

Teams of 3

For Time:
100/70 Calorie Row
100 Dumbbell Snatches
100 Burpees
100 DB Thrusters
100 Burpees
100 Dumbbell Snatches
100/70 Calorie Row

 

Performance:

Teams of 3

For Time:
100/70 Calorie Row
100 Dumbbell Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 Dumbbell Snatches (50/35)
100/70 Calorie Row

 

Mobility:

Couch Stretch

Roll Posterior

Mash Quads

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