December 22nd

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Warm Up

WARM UP VIDEO

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EMOM 10

DB Single Arm Bench Press

5x10/side

*Rest as needed between sets

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Row and Throw

For Time (Or not):

500m Row

50 Wall Balls #20/14

400m Row

40 Wall Balls

300m Row

30 Wall Balls

200m Row

20 Wall Balls

100m Row

10 Wall Balls

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Cool Down

7-10 mins at an easy pace of Bike/Row/Walk

Supine Glute Stretch 1-2min/side

Standing Calf Stretch 1-2min/side

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Accessory

Gymnastics Skills Week 2 of 4

Pullup Dip Complex

10-9-8-7-6-5-4-3-2-1

Pullups

Dips