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  • Mike

220418 - MON APR 18

Buy in (3 min.): 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank


WOD A (17 min.)

3 rounds of:

1 min. shuttle sprint

1 min. floor dips

1 min. 10 high knees/1 burpee combo

1 min. step ups

1 min. push ups

1 min. rest


WOD B (approx. 6-7 min.)

400 min. run

Tabata sit ups Start the tabata when the first runner returns, have others jump in as they arrive


Cash out (4 min.): Tabata pull ups OR Tabata trainer choice abs

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240617 - MON JUN 17

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm

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