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  • Mike

MON NOV 23 - 201123

Buy in:

4-5 min.

200-meter run

20 arm circles (10 forward/10 backward)

20 jumping jacks

10 star jumps

A) STRENGTH EMOM

Every min. on the minute for 8 min. (8 rounds):

5-10 horizontal railing pull ups (sub: scapular push ups)

5-10 push ups

B) CONDITIONING

AMRAP in 12:00

Hill sprint or 200-meter run

10 box jumps

10 bench dips

C) ACCESSORY: ABS

3x

1:00 hollow hold

1:00 Reverse crunch w/hip raise

Cash out: 400-800m run, as time allows

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