A. (For warm up) 4 rounds: 5 wall slides 10 reverse lunges 20 second single arm high plank each side B. (3 rounds) 15 dbell leaning lateral raises each side 20 banded rear delt raises each side 250m s
A. (For warm up) 20 calf raises 40 butt kicks 60 jump jacks 80 ring rows (split between team) 100m light row B. (8:00 clock) (Teams of 4) Each person finds 1RM: Weighted Strict pull up C. “Sweaty Bag”
A. (For warm up) 1:00 PVC front rack stretch (box) 50’ walking lunges 30 Russian swings 53/35lb 10 shuttle runs (50’) B. (Every minute for 6:00) 6 power cleans 135/95lb 30 second hollow hold C. (30:00
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