The Warm-up:
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SSH x 15 (IC)
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IST x 15 (IC)
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Windmill x 10 (IC)
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The PAX lined up on the curb and we warmed up
The Thang: Kettle Bell Spartacus
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25 curls, run to the basketball hopes and back x 4
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25 kettlebell swings, run to the basketball hopes and back x 4
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25 WW2 sit-ups, run to the basketball hopes and back x 4
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25 chest Press/Low flutter (in cadence), run to the basketball hopes and back x 4
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25 skull crushers/low flutter, run to the basketball hopes and back x 4
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25 merkins, run to the basketball hopes and back x 4
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25 squats, run to the basketball hopes and back x 4
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25 LBCs, run to the basketball hopes and back x 4
The Warm-down:
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5 minutes of mobility moment
Skinny back blast/no time for a moleskin
FNG-1 is Ryan O'Rourke, 39