Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Plate Squats
- PVC Lat/Shoulder Stretch – :30s per side x3
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Strength-Endurance: EMOM x 10 Minutes
- Odd Min: (12/9) Calorie Row/Runner OR (9/6) Cal Bike
- Even Min: 3 Overhead Squats
*Athletes can choose to increase the weight or stay the same
*Bar can come from the floor or from the rack
*:50s Time Cap on calories
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Workout: AMRAP x 15 Minutes
-Every 3 Minutes (NOT including 0:00) complete:
- 8 Wall Balls (20/14)
- 4 DB Devils Press (50/35)
*DB Devils Press is 2 per side (alternating not necessary)
*Score is total # of calories completed in 15 Minutes
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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