Friday 11.11.22

End-of-year awards voting and Christmas party details.

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Fitness:

A. 4 sets: alt OT90

A1. 5 Seated Box Jumps

A2. 10 Standing Landmine Full Contact Twists

(5 each side, don't bounce, increase speed with each rep)

B. 24 Min AMREP

400m Run

Max Unbroken or 10 Strict Chin Ups

15 Box Jump Overs (24/20")

Max Unbroken or 10 Strict Push Ups Ups

Performance:

A. See Fitness

B. 4 Rounds:

100 Double Unders

15 Strict HSPU

15 Box Jump Overs (24/20")

15 Ring Dips

*24 min cap / 90 seconds per movement. So every 90 seconds move on to the next exercise.

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