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Tuesday 10.26.21

3 TABATA Rounds:

Banded Lateral Walk

Med Ball Twists

Side Plank Hold

Alternating Step-Ups


4 Rounds:

25/20 Calories of Assault Bike

20 Wall Balls

15 Get Ups


3 Rounds:

15 Medicine Ball Hamstring Curls

6 Hollow Body Roll to Superman




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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