March 20

March 20

“Bader” 2:00 each 10 Jumping Jack + 5 Burpees Split Leg Squats (1 Min each side) Squats Deep Squat (bounce up and down an inch or 2) Push Ups Plank to Push Up Plank Hold Burpees Side Plank (Each side 1 Min) Mountain Climbers Partner Squats (Back...

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March 19

March 19

3 rounds: Assault bike 8/10 calories at a light pace Assault bike 6/8 calories at a moderate pace Assault bike 4/6 calories at a fast pace Rest 1:00 10 KB deadlifts (53/70) 10 burpees 10 KBS (35/53) Rest 1:00 then E2MOM x 16 Minute 1/2 row 200 +...

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March 17

March 17

For time: 75 Burpees 75 Kettlebell Swings (35/53) 100 Sumo Deadlift High-pulls 100 Wall Balls 150 Squats 150 Box Jumps 200 AMSU 200 DU’s one partner works while other partner holds plate overhead (25/45)

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March 16

March 16

  EMOM x 20 minutes Min 1 45 seconds burpees Min 2 45 seconds walking lunges Min 3 45 seconds HRPU Min 4 45 seconds box jumps Min 5 45 second plank Rest 2:00 8 min AMRAP 5 DB thrusters (20/35) 30 single unders

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