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CANNOLI & HIIT STORM

30.09.2021


A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

Banded Deadlift 3 x 5


WOD

"CANNOLI"

For Time:

Buy-In: 40 Air Squats


3 Rounds:

15 Deadlifts

20 Lateral Jumps Over The Bar

10 Handstand Push-Ups

30 Wallballs


Buy-Out: 500m Run


B) BODY CROSS


"HIIT STORM"

8' EMOM x 3 Rounds:


1 - Burpee Box Jump Overs x 8

2 - V-Ups x 25

3 - DB Front Squats x 12

4 - Jumping Pull-Ups x 12

5 - MB Squats x 15

6 - Shoulder Taps ('45)

7 - KB Swings x 16

8 - Sled Push ('45)


"You've got to get up every morning with determination if you're going to go to bed with satisfaction."

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