September 5, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 Plank Shoulder Circles L R + 10 Plank Shoulder Taps 5 Bretzel L R + 10 Wall Facing Medball Tosses 10 PVC Bent Over Lat Stretch + 10 Scapula Chinups 10 Quad Hip Hamstring Flow + 5 Hang Power Cleans 3 Drop Catch Fast Feet for…

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September 4, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 PVC Bent Over Lat Stretch + Kettlebell Goblet Muscle Clean 10 Quad Hip Hamstring Flow + 10 Goblet Squats “A” Skip Down and Back x 2 Strength A. Single Leg Explosive Jumps 4 sets of 6 L…

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September 3, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 PVC Bent Over Lat Stretch + 10 Scapula Commando Pullups 10 Alternating Yoga Pec Stretch + 10 Plank Shoulder Taps Box Formations Strength A. Snatch Deadlift to Above Knee + Pause 2 sec + Hang Power Snatch…

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September 2, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 Cat Camel + 20 Mountain Climbers 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 5 Half Kneeling Tuck Shift and Rotate L then R+ 5 Split Jerk Box Formations Strength A. Split Jerk 6 sets of 3 Rest 90 seconds. Build but not to failure.…

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September 1, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 Plank Rocked Calf Stretch L R + 50 Single Unders 5 Bretzel L R + 10 Wall Facing Medball Tosses 10 Quad Hip Hamstring Flow +”A” Skip / “B” Skip DNB Energy System Development Partner Resisted Accelerations…

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August 31, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 Plank Shoulder Circles + 10 Plank Shoulder Taps 10 Quad Hip Hamstring Flow + 20 Goblet Lunges Box Formations Strength A1. Strict Handstand Pushups X0X1 tempo 4 sets of 3-5 Rest 30 seconds. Increase deficit if possible.…

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August 29, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 Plank Rocked Calf Stretch L R + 50 Single Unders 5 Bretzel L R + 10 Wall Facing Medball Tosses 10 Quad Hip Hamstring Flow +”A” Skip +”B” Skip DNB Energy System Development Partner Resisted Accelerations 6…

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August 28, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 Cat Camel + 20 Mountain Climbers 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 5 Half Kneeling Tuck Shift and Rotate L then R+ 5 Split Jerk Box Formations Strength A. Split Jerk 5 sets of 3 Rest 90 seconds. Build, but not to failure.…

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August 27, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 Plank Shoulder Circles L R + 10 Plank Shoulder Taps 5 Bretzel L R + 10 Wall Facing Medball Tosses 10 PVC Bent Over Lat Stretch + 10 Scapula Chinups 10 Quad Hip Hamstring Flow + 5 Hang Power Cleans 3 Drop Catch Fast Feet for…

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August 26, 2020

Warmup 500 m run before class. Sympathetic Breathing 10 PVC Pass Throughs + 10 Alt Kettlebell Halos 10 Plank Shoulder Circles + 10 Plank Shoulder Taps 10 Quad Hip Hamstring Flow + 20 Goblet Lunges Box Formations Strength A1. Strict Handstand Pushups X0X1 tempo 4 sets of 3-5 Rest 30 seconds. Increase deficit if possible.…

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