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Thursday 10.7.21

Ankle Dorsiflexion x 90 seconds per side

Couch Stretch x 90 seconds per side

Toe Tap Pike x 20 reps



3 Rounds:

1 Lap Run

20 Wall Balls (20/14 lbs)

10 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)


3 Rounds:

500m Row

20 Alternating Single-Arm Dumbbell Snatches

30 Push-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