11.21

3-5 minutes of workout prep
x-band walks x 10/side
kb windmill x 10/side
skater squats x 10/side
kip swing on rings x 10

then

A. Power Sn + OHSQ *pause @ parallel on way up – 10 minutes for 5-7 sets here.. building from an empty bar
+
as a team of 2 complete the following
50-40-30-20-10
calories on AB
calories on rower
kb swing, 70/55

~this is a partner workout
~the teams can break up the reps any way they want for each exercise
~you must complete it in order; 50 cal bike, 50 cal row, 50 swings, then 40/40/40, etc…

finisher work (individual)
100 perfect push ups

Cool Down
wall stretch x 60 sec. per leg
pigeon pose x 60 sec. per leg
bench OH stretch x 60 sec.




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