Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push ups – 5-4-3-2-1 Reps
- Banded Hamstring Stretch – 1 Minute per side
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Strength: Deadlift (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 80% of 1RM
- Sets 3 and 4: 3 Reps each at 85% of 1RM
*Use a belt if you need a little extra core assistance
*Make sure you rest between sets
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Workout: Ladder x 15 Minutes
3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – etc…
- Calorie Row/Ski/Bike
- Med-Ball Box Step Up and Overs (20/14)(24”/20”)
- Power Cleans (115/85)
*Reset monitor at the start of every round
*Score is last FULL round completed + partial reps
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Cardio Option: Ladder x 15 Minutes
3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – etc…
- Calorie Row/Ski/Bike
- Med-Ball Box Step Up and Overs (20/14)(24”/20”)
- Rage Balls (20/15)
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
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