Wednesday 01.10.24
Warmup Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6 min AMRAP :30 Jump Rope...
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Warmup Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6 min AMRAP :30 Jump Rope...
Warmup 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty...
Warmup Movement Prep/Activation 8 min AMRAP 5 Kip Swings 5 Dynamic Squat Stretch 3 Inch Worms 3 Up-downs over bar...
Strength Bench Press 5×5 Get Fit Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge Independence 30-25-20-15-10-5 Kettlebell Swings (35/25)...
Partner WOD ‘Teams of 2’ 30-28-26-24-22 Burpees over Rower Calorie Row 30-28-26-24-22 Power Cleans 135/95 Assault Bike Cals 14-12-10-8-6 Power...
Warmup Movement Prep/Activation 3 min Row (:30 easy,…
Warmup Movement Prep/Activation 2 sets: 10 Banded Pull…