Tuesday 11/15/22

THE MOBILITY

1/2 Kneel Window 2 Wall

Lat Foam Roll

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THE WARM-UP

For 6:00 work through the following movements

Burpee

CWC

Row

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THE STRENGTH

4 Rounds in 18:00

Dumbbell Row

Row (Strapless)

Prisoner Step-ups

• just like a regular box step-up, but your hands are laced behind your head

:60 Rest

*WE ARE GONIG TO SCORE THE STRENGTH TO GIVE YOU MORE INCENTIVE TO MOVE! SCORE= ROUND WITH MOST CALORIES! 

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THE MET-CON

As Many Rounds/Repetitions As Possible in 15:00

Pull-Ups

Ab Mat Sit-Up (AMSU)

Push-Ups

Air Squats

*Row buy in at 3-2-1 go and at 7:30

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THE FINISHER

CS T’s & Pull Downs