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221202 - FRI DEC 2

WARM UP (3-5:00)

Standard warm up



A) BUY IN (6:00)

6 min. AMRAP:

30 Jumping Jacks

10 Alternating Reverse Lunges

10 Alternating Single-Leg Deadlifts (hand support optional)



B) CONDITIONING (3:00)

Run to drinking fountain and back or similar (approx. 250m)



C) STRENGTH (5:00)

Tabata Squats 8 rounds of:

20 sec. Squats

10 sec. rest



D) CONDITIONING (20:00)

20 min. AMRAP:

40 Alternating Single leg V-ups (20 per side)

40 Mountain Climbers (20 per side)

20 Good Mornings

10 Vertical Jumps (go for height on these)

100m run



E) CONDITIONING (3:00)

Run to drinking fountain and back or similar (approx. 250m)



F) COOL DOWN (3-5:00)

Standard cool down

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