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Prep
*Grab a PVC and form a tight circle. On coach’s call, let go of your PVC and run either right or left to catch the PVC of the person next to you. As the game progresses, widen the circle to increase the challenge. If someone lets a PVC fall, the whole group does the penalty circuit.
* Penalty Circuit: 3 Burpees, 6 Sit-ups, 9 Air Squats.
A.
‘Pumpkin Spice’
5 Rounds for time with a partner
400 M Run
20 Burpees
500 M Row
20 Wall Balls (20/14)
600 M Bike
20 Weighted V-ups (with Med Ball)
– Goal: Sustainable effort, efficient transitions with your partner.
Rx+: (10 Bar Muscle-ups after each round)
L2: (14/10)
L1: (Up downs) (10/8)
B.
Underhanded Band Pull Aparts
4 x 20-25. Rest as needed.
