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Weekly Warm-Up: 1-2 Sets 60 seconds of Jumping Jacks or High Knee Jog in Place 10 Deadbugs each side 60 seconds of Bottom of Air Squat Hold 10 Russian Baby Makers 60 second Alternating Shoulder Taps in Push-up position 10 Burpee Tuck Jumps
+ Today's Warm-up Movements:
*Pass-throughs x 10 (with broom)
*Samson Lunges x 20
A. With Equipment
“SeaWorld” On the 5:00 x 6 Rounds: 10 Alternating Single Dumbbell Power Clean and Jerk 400 Meter Run (or about 1:00 run out + come back) 100 Meter Single Dumbbell Farmers Carry (or about :30 walk + come back)
A. Without Equipment
“SeaWorld” On the 5:00 x 6 Rounds: Wearing Pack: 15 Push-ups 15 Meter Walking Lunge 400 Meter Run
Mobility/recovery work wherever you need it for 10:00
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