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Sunday, November 7th 2021

Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
60sec Row/Bike/Run/Ski @ Moderate
30sec Banded Y pulls
60sec Row/Bike/Run/Ski @ Hard

B. Mobility
60sec Quadruped calf pedals

C. Specific
3 sets
5/5 Single leg broad jump
10 KB swings
6-8 Cal Bike, row, ski, or 100m Run @hard

Metcon
Metcon (Time)
3 rounds
30 Cal Row
120 Double unders

Score: Time
TC: 20mins

Beginner:
3 rounds for time
20 cal Row
120 Single unders

Intermediate:
3 rounds for time
20-30 cal Row
60 Double unders

Extra Accessory
Metcon
Band Rotation
3 x 10/side

Hold 2 seconds at peak contraction for every repetition