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FRIDAY NOVEMBER 13, 2020

SKILL/AB/BOOTY CAMP

12 min EMOM 30 on/ 30 off (2 rounds of each)

*band walks

*horizontal scissor kicks on box (legs off edge)

*banded clamshells *banded hip extensions (see handout)

*bird dog(5 on one side, then 5 on other)

*air squat 5 sec down/5 second up

Bird dog:




OPEN WOD 13.2


10 min AMRAP

5 Shoulder to Overhead (75/115/55/95))

10 deadlifts

15 box jumps (20”)













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