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Friday, May 31, 2024

8 mins :30/:30’s (4 rounds)

Back Squats ((75/115)

Pull ups

1 min rest

6 mins EMOM

6 Hand Stand Push ups

6 jumping Lunges

1 min rest

4 min AMRAP

4 Burpee Broad Jumps

4 Floor wipers w/ a press (75/115)

1 min rest

2 min max clean n Jerks (75/115)

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Sunday, July 15, 2024

Warm up Tabata jump rope singles Tabata alt. Air squats and Sit ups Tabata Bike (Mix up start) PVC Progression WOD Testing fun: 2 mins wall Balls 2 mins KB Swings 2 mins 2 mins ***Rest 3 mins*** WOD 1

Saturday, July 13, 2024

Warm up 2 mins cardio Band stretches - 3 mins 2 Rds of: :30 Jumping Jacks :30 Toes to Toes :30 Lunges :30 Plank Hold Abstractor PVC PVC SQUAT SNATCH progression White Board Debriefing BATHROOM/water b

Friday, July 12, 2024

Group warm up call outs, :30 secs each 4 mins Abs call outs PVC PVC N bar progression WOD Fight gone bad star workout 1 Round Warm Up 4 more Rounds 1 min each movement 1. Box Step ups w/ DB (35/50)

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