Mobility
banded hip distractions
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Strength/Skill
Level 2 or Level 1
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 30 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 30 seconds
Kettlebell Swings x 20 reps
Rest 30 seconds
V-Ups x 15-20 reps
Rest 30 seconds
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RX/LEvel 3 Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work
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Metcon
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots OR 14 Wall Ball Shots
100 Meter Run