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12/14 "Relay"

December 13, 2018

WARM UP 00:00-10:00

 

STABILIZER 10:00-20:00

Alt Tabata 8x:20/:10

Hollow Hold

Bottom of a Push Up Hold

 

STRENGTH 20:00-35:00

EMOM10

6/10 Chin Ups (scale with band)

8/8 Bent Over Row (max weight)

 

METCON 35:00-55:00

Teams of 3

AMRAP15

 

Partner A: 9 Box Jumps

Partner B: 7/9 Cal Assault Bike

Partner C: Rest

 

COOL DOWN

Quads

SHoulders

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