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210925 - SAT SEP 25

Standard Warm up


Buy in: Tabata of crunch ankle touches


WOD A

400m run


WOD B

45 sec. squat hold

THEN

12 min. AMRAP:

100-150m run

10 walking lunges

10 window washer abs

THEN

45 sec. squat hold


WOD C

Tabata hollow body rocks OR hollow body holds


WOD D (Partner workout)

12-15 min. AMRAP (everyone gets to run 2-3x):

P1: Run to other side of active oval

P2: 8 bench dips, 8 star jumps, hold plank until partner returns


WOD E

7 min.:

40 fast feet (per side)

16 fast step ups (8 per leg)

6 sprawls


Cash out: Trainer choice tabata abs (if time allows

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