Thursday, April 13th

Warmup: 12 minutes of:

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

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WOD: Teams of 2 Athletes ~

20 Minute AMRAP:

8 KB Goblet Squats,

8 Single KB Front Rack Lunge Steps,

8 Burpees over KB

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Endurance: Meet at ECF @ 530 am

Teams of 2 Athletes ~ 30 Minute AMRAP:

8 KB Goblet Squats,

8 Single KB Front Rack Lunge Steps,

8 Burpees over KB

*with both partners running around the building after each round