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FURIOUSLY FAST & HIIT THE BEAT

06.10.2021


A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

Strict Press 5 x 3


WOD

"FURIOUSLY FAST"

6' AMRAP:

5 Pull-Ups

10 Push-Ups

15 Air Squats


3' Rest


6' AMRAP

30 Wallballs

10 Push Presses


B) BODY CROSS


"HIIT THE BEAT"

8' EMOM x 3 Rounds:


1 - Burpees x 10

2 - Front Plank ('45)

3 - DB Front Squats x 15

4 - Wall Sit ('45)

5 - Pull-Ups x 15

6 - Bike 13/11 Cal

7 - Push-Ups x 16

8 - Sit-Ups ('45)


"Roses that are left unpruned can become tangled mess of old and new canes."

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