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Training for Friday, September 7th

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Warm Up
Group Circle
3 Rounds
8 Beat Swings
8 Hollow Rocks
8 Blank Bar Thrusters

Gymnastics Skill Work
Toes to Bar, Toes to Target
With a Partner, each person performs 4 sets x 4-6 Toes to Bar or Target.  Reps do not count if they are not IN RHYTHM. Partners will use their hand as a target for their partner’s toes for those unable to to get toes to bar in rhythm.  

Once each person has completed 4 sets, move on to workout below:

2:00 AMRAP
5 Toes To Bar/Toes to Target
*Partners rotate every 5 reps

Workout of the Day
4 Rounds for Max Reps
1:00 Max Calorie Bike
:30 Rest
1:00 Max Thrusters 75/55 (Comp 95/65)
:30 Rest
*Large classes can alternate starting movement

Cool Down
400m Cool Down Walk
Quads: Foam Roll and Couch Stretch Each Leg
Shoulders: Lacrosse Ball Massage Delts and Traps Each Side