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Tuesday 12/18/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds of:

10 ball slams

10 ball slam squats

5 push ups

150 m run

Workout Warmup: Strength

Bent over rows

10 min EMOM

5 reps on the minute. We will have to guess at the weight since we have never done this before. I think we should start at 50% of body weight and work up from there.


Cindy, last done on 4/17/2018

20 min AMRAP

5 pullups

10 push ups

15 air squats


Three OH squats, 5 rounds on the 2 min. Work up to a heavy triple.


5 rounds of:

10 alternating pistols, use box or band if necessary

10 GHD back extensions.

Earlier Event: December 17
Monday 12/17/2018
Later Event: December 19
Wednesday 12/19/2018