Thursday, December 31st

Holiday Schedule:

December 31st ~ Regular Schedule

January 1st - ONLY 1 CLASS @ 9 am ~ Happy New Years!

January 2nd - Regular Schedule

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

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Midline Work: 2 Rounds of

Single Arm Over-head KB Waling Lunge Steps x 20

KB Russian Twist x 20

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Practice: Rope Climbs

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“ECF EVE”

For time:

31 Push Press 75/55#

31 Pull-ups

31 Snatches, 75/55#

31 AbMat Sit-ups

31 Toes-to-bars

31 Push-ups

31 Box Jumps, 24/20”

31 Back Squats, 75/55#

31 Double Unders

31 Thrusters, 75/55#

31 Walking Lunges

31 Burpees

Row, 365 m

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time

50 Situps

40 Calorie Row

30 Pushups

20 Box Jumps 24/20”

10 Pullups