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Wednesday 04.22.2020

POSTED ON April 21, 2020

Wednesday | 04.22.2020

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Warm Up
20 seal jumping jacks
10 scap push ups
30ft walking lunge with a twist
Complete 4 rounds
 
Foundation:
A1.) Alternating Dead Bug 5 sets of 20; rest :45
A2.) Single leg weighted step up to 16-20in box 5 sets of 8/8; rest :60
A3.) Single Leg Box Jump 5 sets of 3-5 reps on each leg; rest :45/:60
 
WOD: (limited weight)
30 kettlebell swings
100ft bear crawl
50 lateral cone jumps
Complete 4 rounds for Quality
 
RX (level 1): 53/35
Intermediate (level 2): 35/20
Beginner (Level 3): 35/20 (russian swings)
WOD: (No weight)
15/15 single arm milk jug or water jug russian kettlebell swings
100ft bear crawl
50 lateral cone jumps
Complete 4 rounds for Quality
 
Mobility Focus Session
2min twisted cross L/R
3min butterfly stretch
3min pigeon L/R
Complete 2 sets

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