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Tuesday 06.07.2022

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Bethany making the best kind of scene; Leading from the front! (noted positive peer pressure from her comrades in the pic, YESSSSS)

Warm-up Drills
I. Run 400-800m or Row 3:00
II. Dynamic Series
III. Mobility

Impact/Focus: Gymnastics Ascension Ladder
15/10 Rounds on the 1:00 athletes will work through the following:

A. 1-2-3-4-5-6-7-8-9-10 … 15 x Handstand Push-ups, Stinkbugs, DB Push Press
B. 1-2-3-4-5-6-7-8-9-10 … 15 x Pull-ups (Strict or Kipping), Ring Rows, Bar Rows

Notes: If an athlete gets to minute five and can not complete the workload in time they will start at 1+1 again for round 6. Reset at the first rung of the ladder each time a workload can not be completed within the time limit.

Post score to comments.

“AKA”
Run 550m
3 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
20 x Abmat Sit-ups

Run 400m
2 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
20 x Abmat Sit-ups

Run 200m
1 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
20 x Abmat Sit-ups

Post scores to comments.

Samy Daghir

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