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Essentials
A.
Teams of 3-4
3 Rounds For Time:
Goblet Squats x 100 reps
Goblet Walking Lunges x 75 Steps
Jumping Pull Ups x 50 reps
*one person working at a time and switch when ever need. When switching people the person switching to do work must perform 5 burpees with a lateral jump over the Kettlebell before starting the work.

B.
Mobility
Pigeon x 1 min each side
Lizard x 1 min each side
Squat Hold x 5 min
Seated straddle x 2 min
Squat Hold x 5 min

Fitness
A.
Teams of 3-4
3 Rounds For Time:
Goblet Squats x 100 reps 55/35
Goblet Walking Lunges x 75 Steps 55/35
Pull Ups x 50 reps
*one person working at a time and switch when ever need. When switching people the person switching to do work must perform 5 burpees with a lateral jump over the Kettlebell before starting the work.

B.
Mobility
Pigeon x 1 min each side
Lizard x 1 min each side
Seated straddle x 2 min
Squat Hold x 10 min

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Suwanee, GA 30024

(470) 436-8861

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