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9/6/17

September 5, 2017

Warm-up: Coaches choice ( 5-7 min )

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CoreWork- Tabata Ab-Sit-Ups

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Accessory Circuit- :45 / : 15 for 4 round

Pull-ups: Advanced: Kipping pull-ups. Beginner: Jumping Pull-ups w/ hold at top

HSPU: Advanced : Strict. Beginner: Wall Kicks 

Hand-realease paralett dips w/ 3 second hold to top position )

3 Hollow rocks / 3 Arch rocks 

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Conditioning- EMOM 18

Min 1- 15/12 Wall Ball shots 20/14 lbs

Min 2- 15/12 Burpees

Min 3- 15/12 Box Jumps

 

 

 

 

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