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Wednesday, November 28, 2018

27
Nov

Wednesday, November 28, 2018

GROUP WARMUP
1:00 on –
:15 of burpee step over
:15 of beat swings
:30 ski erg
Rest :30
1:00 on –
:15 of burpee box jump overs
:15 of toe-to-bar
:30 ski erg
Rest 1:00
5 burpee box jump overs
5 toe-to-bar
8 calorie ski erg
TEST
3:00 on/1:00 off
8 burpee box jump overs
10 Knee raises
40 calorie ski-erg
*Complete 8 burpee box jump overs and 10 Knee raises for each round before continuing to accumulate 50/40 calories on ski-erg. Once 50/40 calorie ski-erg is completed, the test is over. 3 round cap.
*Score is time or calories completed
GLUTE/HAMSTRING WORK
3 sets of:
5 each leg single leg dumbbell hinge (below or at knee)
5 Glute-Ham raises
3 sets of:
5 Russian Kettlebell swings
5 dumbbell glute bridges
:20 each leg single leg glute bridge

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