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Workouts for Thursday, March 29th - Friday, March 30th - Saturday, March 31st

Workouts for Thursday, March 29th - Friday, March 30th - Saturday, March 31st

"Yesterday is done. Tomorrow never comes. Today is here. If you don't know what to do, sit still and listen. You may hear something." - Carl Sandburg

Thursday, March 29th 

Conditioning:

500/400m Row or 400m Run

Then

10 Rounds

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then

500/400m Row or 400m Run

*30 Minute Time Cap


HIIT Class:

4 Rounds: 40 Seconds On/20 Seconds Off

- KB Squats

- Ab Mat Sit Ups

- DB Box Step Ups (Right Leg)

- Hollow Hold

- DB Box Step Ups (Left Leg)

- Flutter Kicks

- KB SMDLHP

- Plank to Knee to Opposite Elbox

- Rest


Friday, March 30th 

Strength: 20 Minutes to Establish a 1RM Back Squat


Conditioning:

21-15-9-15-21

Wall Balls (20/14)

Box Jumps 24/20

*SX = 14/10, 20/12

*BG = 10/8, 12/12


Saturday, March 31st 

Conditioning:

In Teams of 2 (1 Working/1 Resting)

AMRAP x 25

7 Sumo Deadlift High Pulls 

7 Overhead Squats

7 Burpees Over Bar

7 Hang Power Cleans

200m Run

*Partner A Completes All Reps for 1 Movements, Then Partner B Completes All Reps for the Next Movement. 

RX+ = 115/75

RX = 95/65

SX = 65/45

BG = 45/35

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