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Thursday 7.16.20

Thursday 7.16.20

QOD: If you could be an inanimate object for a year what would it be?


Dynamic W/U

Single leg GB x10e

Double leg GB x10

Spiderman w/ reach

Hip series x5e (fire hydrant, straight leg scorpion, backwards rotations)

MT climbers x10e (w/ pause)

Walking lunge into ham stretch x10y

Knee tuck to toe touch x10y

Walking piriformis stretch x10y

Jumping jack series x10e (regular, seal, crossover)

Strength: 4 rounds

DB 2 arm tricep ext x 15

½ kneel overhead 1 Arm DB/KB Press x 8-10ea

DB Russian twist x 10 each

WOD:Running Intervals

5 rounds

1 min on

2 min off


  1. Run - Row - Bike - Burpees - Squat Thrusts

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