Medicine Ball Circle V-sit Game
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2 ROUNDS:
1 minute Ski Erg
10 dowel pass throughs
10/10 single leg lifts
5 push-up + 4 behind the neck
EMOM x 20:
1. 30 seconds bear crawl
2. 8-12 long seated KB press
3. 15 hanging knee raises
4. 30s Hollow to Superman
5. 10 second top and bottom of dip hold
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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