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Friday, November 25, 2022


8:30 & 9:30 am classes only


4 rounds for time

Run 400m

30 Kb swings @ 53#/35#

20 Toes to bar

10 burpee box-jump overs 24"/20"


Extra credit

Echo bike

1 minute @ consistent effort

rest walk 1 minute

x4-6 sets

+

DB bicep curl x15-18 reps

Banded tricep pushdown x30 reps

x3 sets


Masters

4 rounds for time

Row 400m

20 DB goblet reverse lunges (10/leg)

25 abmat sit-ups

20 SA DB alt snatches

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