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Wednesday, 9/16

Cash out…3×12 floor wipers


Basic & Performance:

Every 3 minutes, for 12 minutes (4 sets):

20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.


Tabata Row for Calories

Rest 60 seconds

Tabata Wall Ball Shots

Rest 60 seconds

Tabata Burpees

Rest 60 seconds

Tabata Hollow Hold or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.


Three sets of:

Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111

Rest 60 seconds

Single-Leg Glute Bridges x 10 reps each side

Rest 60 seconds

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