Monday Nov 20,2023
Group Warm-up :2 Rds
200 m run/200 m ski-erg/ 1 min jump rope
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- 25 Jumping Jacks
- 20 Air Squats
- 15 Band Pull A-parts
- 10 Groiners w/ T-Stab
- 5 Walkouts —> Push-up
Partner Pre-Game
40 sec work/ 20 sec rest for 5 rounds nonstop
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- Dynamax squat w/Chest Pass
- Buddy Sit-ups (w/ Dynamax Toss)
- Buddy Push-ups
Workout: 20 min AMRAP
- 10 Wall Balls
- 10 KB Hang Squat Clean(5L/5R)
- 10 Slam Balls
- 10 KB waiters floor press
- 10 KB See Saw Press (5L/5R)
- 200 m run/200 m ski-erg/ 1 min jump rope
Core Finisher:3 Rds
- 20 mountain climbers
- 10 knee-knee-double knee
- 20 sit ups
- 30 sec high plank
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