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Monday 11.29.21

Every minute, on the minute, for 15 minutes (3 sets): Minute 1 – 45-Second Wall Sit Minute 2 – 45 seconds of Goblet Squats Minute 3 – 45 seconds of Good Mornings Minute 4 – 20-Second L-Sit Minute 5 – 10 Supine Ring Rows

For time: 50/35 Calories of Assault Bike (or Rowing) 50 Dumbbell Box Step-Overs

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2 sets of: Bottom Pause Wall Balls x 8-10 reps Rest 45 seconds Strict Pull Ups or Ring Rows x 10-12 reps Rest 45 seconds Side Planks x 45 seconds each side Rest 45 seconds In teams of two, partners

For time: Run 3 Laps Immediately followed by… Three rounds of: 10 Shoulder to Overhead (155/105 lbs) 20 Box Jumps (24″/20″) 30 Kettlebell Swings (24/16 kg) Immediately followed by… Run 3 Laps

800 Meter Row 3 Lap Run 60 Kettlebell Swings (32/24 kg) 60 Thrusters (95/65) 40 Hollow Rocks 40 Pull-Ups 20 Burpees 20 Overhead Squats