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September 8, 2018

7
Sep

September 8, 2018

GROUP WARMUP
:30 ski-erg
5 wallballs
5 dumbbell snatches
5 burpees
5 box step ups/box jumps

TEST
21-15-9
Ski-erg calories
Wallballs RX 20/14; Masters 14/10

Directly into or at 10:00 mark,

9-15-21
Burpee box jump over
Alternating dumbbell snatch RX 55/35 Masters 35/20
*22 minute time cap
*Heats of 7 every 10 minutes

ALTERNATE TEST
15-9-6
Ski-erg calories
Wall ball squats

Directly into or at 10:00 mark,

6-9-15
Burpee step over
Alternating dumbell snatch

MIDLINE
3 sets –
:30 hollow hold
10 leg lifts

MOBILITY
1:00 each side half saddle stretch
1:00 each side thread the needle
:30 each side twisted cross

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