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Prep

Equipment Required: Foam roller, Medium band, light KB

1) Foam roll wherever you need it x 60s each side

2) 10 Russian Baby Maker + Thoracic Rotation

3) 3 rounds:

– 5 Yoga Push-ups

– 5 each Half Kneeling KB Windmill

– 10 Banded Overhead Goodmornings

A.

For Quality

0:00 – 10:00

Max rounds of:

1 each Turkish Get-ups

200 Meter Run

3 each KB Windmills

10:00 – 20:00

Max 25 Meter Sled Push

Rest 60s between sets

20:00 – 30:00

Row, Bike, Ski Erg

15s hard/45s easy

– Goal: Sustainable effort. Your choice of weights today. This workout can be done in ANY order to facilitate the class flow.

L1: (Turkish sit-up) (Half Kneeling KB Windmill)

– Sledpush Alternative:

Max 25 Meter Partner Band Sprints. Rest 60s

B.

Pinch Grip Farmers Carry

Max 60 Ft Trips in 4:00

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$20 Per Class

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4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

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