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Thursday 01.30.2020

POSTED ON January 29, 2020

Thursday | 01.30.2020

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Warm Up: (8min)
50ft high knees
10 groiners
50ft Carioca L/R
10 Cossack squats
50ft butt kicks
x3
 
Foundation:
A1.) Strict Dip 3 sets of 8-12 reps; rest :45
A2.) Hollow body rock 3 sets of 20; rest :45
 
Aerobic Metcon:
40min AMRAP 80% effort
20/15 cal row
200ft heavy double kettlebell farmers carry
30 prisoner step ups 24/20
10 toes 2 rings
Cool Down:
3 rounds for quality
1min bent knee hollow body hold
:30/:30 static bird dog hold
10 prone pass throughs
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