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Warm Up: Down and backs or 400m Run 

2 Rounds: 20 sec each: 

  • Arm Circle Forward (keep palms facing up) 

  • Arm Circle Backwards

  • tri cep Pull Downs 

  • Superman 

Performance: 2 Rounds for quality 

  • 10 Db Single Arm Strict Press (each arm) 

  • 10 KB Upright Row 

  • 10 Strict Dips 

  • 10 Single Arm Ring Rows (each arm)


6 Sets: 30 sec on 30 sec off 

  • Cal Bike 

  • Jump Rope 

  • Up Downs 

* score is calories + up downs 


Fitness: 

EMOM x 30 Minutes: 

  1. :40 cal Bike (40-60) RPM 

  2. 15- 20 Kb Swing 

  3. :30 Alternating single leg V- Up 

  4. 10 Push Press 

  5. Prowler Down and Back 


Cashout: Coaches Choice