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Training for Thursday, November 9th

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Warm Up
Group Circle then
*20 Jumping Jack then
3 Rounds
8 DB Push Press
8 Lunges (4 each leg)
8 Ring Rows
*20 Flutter Kicks after 3rd Round

Pressing Strength Work
A: Tabata 1-arm Seated Arnold Press
*alternate arms each work interval
B: Behind-the-Neck Snatch Grip Push Press
*sets of 4, climbing as able for 8:00
*this is a new move for many of us, so don’t feel compelled to lift huge weights

Workout of the Day
13:00 AMRAP
10 Pull Ups (Rx+ 10 C2B, Comp 5 Bar Muscle Ups)
15 Sit Ups (20/14# Ball)
20 Lunges (With Ball)

Cool Down
10 Up + Down Dogs
1:00 Lat Foam Roll each side
1:00 Banded Lat Stretch each side
1:00 Standing Quad Stretch each leg
1:00 Lacrosse Ball Shoulder + Trap Smash each side