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Friday Nov 8th

Thursday "Pre-Game"

At low intensity…

15-12-9 Row Calories Assault Bike Calories


4 Rounds: 4 Wall Squats 8 Alternating Spidermans 12 Russian Kettlebell Swings (moderate load)


4 Rounds: 4 Strict Pull-Ups 8 Air Squats 12 AbMat Sit-Ups


15-12-9 Row Calories Assault Bike Calories


  • The goal here is to get the whole body moving in a lower intensity environment.

  • Workout starts and ends with a 5:00 aerobic interval, with a barbell piece and gymnastic piece in the center.

  • For the aerobic machines, any option fits here. Athlete's choice.


Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute

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