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TUESDAY | 04.21.2020


WARMUP:

  • 1MIN samson stretch with hands overhead and side-to-side twists

  • 10-10-10-10 front/back/side-to-side leg swings

  • 3 x 200m jog (make each run slightly faster)

  • 20 toy soldier kicks/walk to loosen up hamstrings

  • 2 x 10 jumping air squats with 3~5sec pause in bottom

  • 15 kang squats with light/moderate barbell, kettlebell or dumbbell

  • squat warmup w/Squat University


4 ROUNDS:

  • 200m overhead carry 50/35 (switch arms every 50m)

  • 15 burpee box jumps 24"/20"

(EXTRA CREDIT: carry an empty barbell overhead 200m)


CORE CONDITIONING

3 ROUNDS:

  • 10 russian twists 20/14

  • 10 back ext.

  • 25 bicycle kicks


- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP

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