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November 24, 2018

23
Nov

November 24, 2018

GROUP WARMUP
2 rounds of –
:30 Bike/Ski
100 meter run or :30 airrun
5 wallball squats -> wallballs
5 dumbbell hang power clean
5 dumbbell front squats
5 dumbbell push press
5 burpees/box jumps

CHIPPER TEST
For time:
30/24 Calorie Bike-erg
20 Wall balls (20/14)
16 Dumbbell Power Cleans (50/35)
Then,
30/24 Calorie Ski-erg
20 Box Jumps overs (24/20)
16 Dumbbell Front squats (50/35)
Then,
600 Meter run
20 Burpees
16 Dumbbell Shoulder to Overhead (50/35)
*25 minute time cap
*Heats of 7 every 10-12 minutes

ALTERNATE CHIPPER TEST
For time:
20 Calorie Bike-erg
18 Wallball squats
16 Hang Dumbbell power cleans
Then,
20 Calorie Ski-erg
18 Box step overs
16 dumbbell front squats
Then,
400 Meter run/row
18 Burpees
16 Dumbbell Push press

MOBILITY
1:00 couch stretch each side
1:00 pigeon stretch each side
:20 soleus + gastroc stretch each side

Back to our normal schedule today!

Through end of day Monday, take 20% off your entire purchase in our retail store!

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