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Monday 11.8.21

Every 90 seconds for 12 minutes (2 sets): Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold Station 2 – 30 seconds per side of Russian Step Ups Station 3 – 30 seconds pronated & supinated static hold Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)


Then…


Every 2 minutes, for 32 minutes (4 sets) for max reps of: Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating Lunges Station 2 – 2 Lap Run Station 3 – 50 Double-Unders + Max Reps Toes to Bar Station 4 – 15 Strict Pull-Ups

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Thursday 12.9.21

Four rounds for time of: Row 500 Meters 1 Rope Climb 20/15 Calories of Assault Bike 10 Box Step-Overs (50/35 lb DBs to 24″/20″)

Wednesday 12.8.21

AMRAP 12: 40 Double Unders 15 Dumbbell Push Presses Rest 3:00 AMRAP 12: 15 Box Jumps 10 Pull Ups or :30 Flexed Arm Hang

Tuesday 12.7.21

3 Lap Run 100 Air Squats 75 Kettlebell Swings (24/16 kg) 50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish) 75 Kettlebell Swings 100 Air Squats 2 Rounds: 10 SL Deadlifts :30 Couch Str