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Individualized fitness programming

Diet analysis and meal planning

All-access coaching



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 min)

2. 3 Rounds of 5/side cossack squat, 5/side SLRDL, 10 horizontal ring rows, 10 GHDSU or tuck cruches

3.“The Love Boat” In teams of 2:

27 Calorie Row 27 Front Squats Rest 21 Calorie Row 21 Front Squats Rest 15 Calorie Row 15 Front Squats Rest 9 Calorie Row 9 Front Squats

Athlete A works through a round while Athlete B rests. (35 min cutoff)

LIII: 135/93 LII:95/63 or scale weights as appropriate LI: 21-15-9-6 Calorie Row Goblet Squats Have fun!