Tuesday, December 1st

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Lateral Bar set on a rack Step Overs x 12

OLY Bar Roll outs x 10

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Practice: Single Arm Banded Press

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Strength: Shoulder Press 4x8

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WOD: OTM x 20 minutes

ODD: 7 Box Jumps 24/20” + 7 pushups

Even: 20 Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

10 kbs + 200 meter sprints x 10 —> rest = work