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November 13, 2018

12
Nov

November 13, 2018

GROUP WARMUP
5 minute AMRAP –
:30 Ski
:30 Air bike
5 Beat swings + 5 Toes to bar
5 Plate squats
10 Duble unders or 10 singles
5 Steps of walk in lunge

CONDITIONING
Complete as many rounds as possible in 8 minutes of:
15/13 Calories Ski
12 Wall balls 20/14
10 Toes-to-bar

Rest 5 minutes

Complete as many rounds as possible in 8 minutes of:
15/13 Calories Air bike
30 Double-unders (60 singles)
50ft single arm overhead walking lunge 50/35 (25ft down, switch arms, 25ft back)
*heats of 7 every 9 minutes

ALTERNATE CONDITIONING
Complete as many rounds as possible in 8 minutes of:
13 Calories Ski
10 Sandbag squats
8 Abmat sit-ups

Rest 5 minutes

Complete as many rounds as possible in 8 minutes of:
13 Calories Air bike
30 Single-unders
50ft Walking lunge (25ft there, 25ft back)

MIDLINE
3 sets –
7 abwheel rollouts
4 each side pallof press + :10 hold www.youtube.com/watch?v=4G2Kj8Mc2WU
:20 Side plank L
:20 Side plank R

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