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A. Warm Up

EMOM for 12 minutes

Minute 1 – 3 box step down/leg 30X0

Minute 2 – 5 seated box jumps

Minute 3 – 150m run


3-4 minutes of Mobility

Kneeling Quad and Hip Flexor Stretch

B. Strength

Hang Muscle Snatch


*first week introducing these. get a feel for the movement light loads


5 rounds for time of:

12 Box Jump Over 24/20″

12 Toes to Rings

15 Wall Balls 20/14lbs

Airdyne 18/14 Calories

*coaches challenge rest 2 minutes in between each round, increase your pace each round by increasing the RPM on the bike

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