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Thursday

Warm Up…
1min Max Push Ups
1min Max Goblet Squat
1min Max 30s L Snatch 30s R Snatch
1min High Knees

Strength & Conditioning…
6 Rounds 30s/10s
Ballistic Row / 2 Arm Row
Curl To RDL
Russian Swings
Left Thrusters to Lunge
Right Thruster to Lunge

3 Rounds 20s/10s
Up Downs
Half Down Push Up
Burpee
Shot Burpee
Shot Caller Burpees
Unforgivable Burpees

Core & Arms…
3 Rounds 20s/10s
Plank Knee To Elbow
Curls
Left Side Plank Raises
Dips
Right Side Plank Raises

Stretch…
1 Round 45s/10s
Low Squat Open Knee
Left Groiner
Right Groiner
Forearm
Reverse Shoulder

Talk with a coach about your goals, get the plan to achieve them.