November 18, 2022
Group Warm-up (3 RDs)
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- Skips
- Dynamic Squats
- Butt Kickers
- PVC Pass Throughs
- PVC OH Squats
- Plank to Alt Toe Tap
Workout
15 – 12 – 9 – 6 – 3
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- KB Shoulder Pass/ Plank Climbers
- Stationary Lunge w/ Front Foot Elevated (R+L=1)/ Squat Jumps
- Close Grip Floor Press/ Push-ups
- 1 min Jump Rope/ Skierg/ Bike
- Perform 15 reps of the strength movement then immediately perform 15 reps of the corresponding bodyweight movement.
Partner Finisher
Plate Curls 10-9-8-7-6-5-4-3-2-1
- Partner 1 performs 10 plate curls while partner 2 holds the plate OH then switch. You are done when both partners complete the ladder.