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SAMEDI 29/02

WARM-UP
PARTNER WARM-UP…IN TEAMS OF 2:
JUNKYARD DOG WARM-UP
5X EACH PARTNER
P1: Sit with legs straight in front of the body, arms out like a T
P2: Jump over 1 arm + legs + 1 arm x 5 reps

Then…
5X EACH PARTNER
P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body
P1 comes to the top of a Push-Up while P2 army crawls under their body
Switch after 5 reps

TEACHING

:40 light pace, :20 rest/slow paddle
:30 moderate pace (70-75% effort), :30 rest/slow paddle
:15 hard pace (80-85% effort), :45 rest/slow paddle
:15 sprint (90-95%), :45 rest/slow paddle

PARTNER WORKOUT
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees

PARTNER FINISHER
IN TEAM OF 2…
3 SETS FOR MAX REPS*
:45 Russian Twist
:15 Transition / Rest
:45 Plank Hold
:15 Transition / Rest
P1 performs Russian Twists while P2 holds Plank.
Once :45 expires then transition and switch roles.

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