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Thursday 6/7/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

50 partner pullovers

40' bear crawl

30 mountain climbers

25 jumping jacks

20 air squats

15 reverse lunges

10 ring rows

5 strict pull-ups

Workout warmup:

Pool Muscles 

5 rounds of: 

5 + reverse grip pull ups

5-10 Strict Dips on stationary bars

2-3 sets of 15 GHD sit ups

Workout and Endurance:

Tabata Kettle Bells, 20 seconds of work 10 seconds of rest for 8 intervals. One minute rest after each movement. Your score is your lowest rep count for each interval for each movement. 


KB Swing, 20/12kg (American Swings)

KB Sit-up, KB held on chest 20/12kg

KB push-up, alternate hand on KB each interval

Goblet Squat. 20/12kg

Lift and Skill;

Make up a lift and skill you missed this week

Earlier Event: June 6
Wednesday 6/6/2018
Later Event: June 8
Friday 6/8/2018