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Wednesday Oct 30th

Gymnastic Conditioning

On the 2:00 x 5 Sets: (10:00 Total)

9 Overhead Squats (115/85)

6 CTB Pull-Ups

1-3 Bar Muscle-Ups


"Tri Sprint Intervals V2"

3 Rounds: (20:00 total)


30 Shuttle Runs (one gym length is one rep) - sub 20 burpees

20/15 Calorie Assault Bike

Max Calorie Row

Rest 4 Minutes Between Rounds

Athletes will run down and back 15 times, then jump on the bike and finish on the rower until 4 minutes is up, score is row calories. With only 5 bikes athletes can choose to run a 400 instead of biking.

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