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Sunday, November 21st 2021

Warm-up
A. General
2min Row/Bike/Ski
-Gradually building pace from easy to hard @nose breathing

B. Mobility
Shoulder Hip Ext
3 x 20s on/10s Off

C. Specific
3 sets
100m Row Hips only or arms only ski
200m legs only bike
10 Jumping spider man’s

Metcon
Metcon (7 Rounds for reps)
Every 3 minutes x 7
10-15 Cal Bike/Row/Ski
10-15 Cal Bike/Row/Ski
8-12 Burpees

*Use two different types of machines. Example:
15 Cal Row
12 Cal Bike
10 Burpees

Score: Time of every set (7 scores)
TC: 21 mins

Cool down
Cool down 3-4 minutes on bike or rower
+
Lower Body Flow