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  • Writer's pictureMary Bozarth

Tuesday 11/30

Conditioning

“CHANGE OF PLANS”

AMRAP 5: 50ft. Double Dumbbell Front Rack Walking Lunges 12 Burpee Pull Ups (RX+ Bar Muscle Up’s) 9 Double Dumbbell Hang Power Cleans Rest 5 Minutes AMARAP 5: 50ft. Double Dumbbell Front Rack Walking Lunges 12 Chest to Bar Pull Ups 9 Double Dumbbell Front Squats Rest 5 Minutes AMARAP 5 : 50ft. Double Dumbbell Front Rack Walking Lunges 12 Pull Ups 9 Double Dumbbell Push Jerks Dumbbells: (50’s/35’s)

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Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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