11/25/2014 Warm-up 200 M Run Line Drills -Lunges -Bear - TopicsExpress

11/25/2014 Warm-up 200 M Run Line Drills -Lunges -Bear Crawls -Broad Jumps -Frankensteins 10 Strict Pullups Weightlifting 10 Min EMOM Power Clean (10 x 2) 2 Power Cleans + 1 Power jerk @70% of Power Clean Metcon Metcon (AMRAP - Reps) Cardio Madness 1. Row for Calories 2. Max Effort Burpees 3. 100 Meter Sprint 4. Max Effort Toes 2 Bar 5. Double Unders (3:1) *Each station 3 Min Long....1 Min Rest between stations* Count 3 singles as 1 rep....Score is total reps Aftermath 50 Banded Good mornings 30 Sec Couch Stretch

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