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Friday, November 3, 2017


Friday, November 3, 2017


27 Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid. John 14:27

Warm Up
Tempo Bike (or row) – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts
5 Scap Retractions
7 Kip Swings
Gymnastic Strength
5 Rounds:
:60 seconds Light Row
40% of Max Kipping HSPU
Rest as needed between
5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (45/25)
Additional Work
For Time:
50 Strict Toes to Bar