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Black Friday, 11/24/23

WAS-UP DOC???

Workout As U PIc Deck of Cards!!!!!

LETS GOOO!!!


CORE

Hollow Rocks 2:1

Situps w/ plate n Press

Toes to Bar

Hanging Wipers (R/L=1)


BAR

Thrusters (55/75)

Power Snatches (55/75)

Sumo Dead Lift High Pull (55/75)

Power Cleans (65/95)

Pendlay Rows (55/75)


AGILITY/PLYO

Box Step ups w/ a Dumbell (35/53)

KB Swings (35/53)

Wall Balls (14/20)

Pull Ups

1-Arm Rows (35/50)


CARDIO BURN

Devil Dogs (35/50)

Sprawl Burpee Broad Jumps

Lateral Bar Hops (R/L=1)

Sprawl Burpee Box Jumps


Deck of Cards - i flip the card, you do the movement that YOU have chosen!!!

Halfway thru you may replace 1 movement

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