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Skill Practice Warm Up:


Metabolic Conditioning: “The Avengers”

For time.Teams of 3.

2000m row (one person working at a time)

5 rope climbs 15’ (Health: 2 rope lay downs = 1 rope climb), one person at a time

400m sandbag carry (Health: 45lbs, Athletic*: 60lbs, Performance: 80lbs), or 2 plates shared between partners (15/25*/45), all partners run together

20 ‘heavy’ front squats (Health: 65lbs, Athletic*: 125lbs, Performance: 185lbs), partners can help get the bar off the floor

40 kipping pull ups while one partner hangs (the other can rest)

60 push ups while partners both hold elbow or straight arm plank

80 American kb swings (Health: 26lbs, Athletic*: 35lbs*, Performance: 53lbs), 2 kettlebells per team working (two people at once)

1000m row (one person at a time)

*Women’s “Performance” weights and reps (Rx)

Brian Lee

About Brian Lee

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