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08.25.2020

WARM-UP

1) 500m Row

2) Low Bears & Bird Dogs

3) Box Jump Warm-Up

4) Calf Smash & Stretch

SKILL: Dumbbell Snatch

ACTIVE MOBILITY

1) T-Spine Extensions

2) High Glute Smash

3) Frog Stretch

4) Low Back Press-Ups

WOD: Perform the following for time: - 10 Dumbbell Snatches (50/35) - 15 Burpee Box Jump-Overs - 20 Dumbbell Snatches - 15 Burpee Box Jump-Overs - 30 Dumbbell Snatches - 15 Burpee Box Jump-Overs - 40 Dumbbell Snatches - 15 Burpee Box Jump-Overs - 50 Dumbbell Snatches - 15 Burpee Box Jump-Overs

**20-minute time cap

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Leg Lifts, Tabata style (20s On/10s Off – 8X’s)

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)