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Monday

Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation

1 set:
10 alternating hamstring scoop stretch
10 alternating Samson stretch

1 set:
10 plate hops
20 alternating toe-taps to plate
:20 plank hold

1 set:
10 single-leg plate hops/leg
20 alternating toe-taps to plate
:20 single-arm plank hold/arm

1 set:
10 plate hops
10 sit-ups
5 single-leg plate hops/leg
10 sit-ups

Mini Round
1 set:
:40 double-unders
– Rest :20
:40 sit-ups
– Rest :20

Metcon
Metcon (AMRAP – Reps)
RX
On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups

INTERMEDIATE
Same as Rx’d

BEGINNER
On a 10:00 clock for reps:
2:00 single-unders
2:00 sit-ups
1:30 single-unders
1:30 sit-ups
1:00 single-unders
1:00 sit-ups
:30 single-unders
:30 sit-ups

Finisher
Accumulate:
100 GHD hip extensions

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