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Workout of the Day: WEDNESDAY A.) 3 Rounds through for max reps/cals completed at each station. 2 Minutes of Rowing (calories) Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Alternating Reverse Lunges x 8/8 reps Lateral Hops over x 10 reps Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Renegade Row x 10/10 reps Dive Bomber Push-Ups x 10 reps Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Double Unders x 15 reps (single Jumps x 45 reps) Hollow Rocks x 15 reps Rest 60 seconds **When completed, add totals for each grouping for the 3 rounds. You will have 4 scores** Recovery: Band Shoulder Distraction 2 minutes Partner Hamstring PNF Stretch
Workout of the Day: WEDNESDAY A.) 5 Sets Floor Press x 15 Reps (weight should be challenging to finish all 15 reps) Rest :45 seconds Box Jumps x 15-20 Reps (Choose a box height that will allow fast rebounding jumps) Rest :45 seconds Supine Ring Rows x 8-10 Reps @ 2111 (Get as horizontal as possible) Rest :45 seconds Hanging Leg Raise x 8-10 Reps Rest :45 seconds
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