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Junior D Edwards

2 Mile Run 20 Hand Stand Push ups 40 Squat Jumps 60 8 Count Body Builders 80 walking lunges 100 situps 80 walking lunges 60 8 Count Body Builders 40 Squat Jumps 20 Hand Stand Push ups 2 mile run

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USS Monitor

WU: 200 meter swim(or any distance you feel necessary) Workout: 5 X200 meter swim (All Freestyle – 20 sec rest) – give 65% of max effort 10 X 100 meter swim (All CSS – 15 sec rest)- give 80% of max effort 20 X 50 meter swim (1st 10 Free, 2nd 10 CSS – 10 […]

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Moreell

  4 X 1 Mile Intervals (3 min rest) Then: (rest as long as needed) METCON: 20 Min AMRAP 5 Burpee Pull ups 10 plyometric of clapping push ups 15 Squat Jumps

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Hammonds Store

WU: 200 any stroke 10x 100 freestyle (15 sec rest) 1 min rest after 10 are completed 500 CSS for time 1 min rest 10x 100 CSS ( 15 sec rest) 1 min rest after 10 are completed 500 Freestyle for time Cool down : 200 any stroke

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Ghent

400 meter burpee broad jump 400 meter sprint 400 meter walking lunge 400 meter sprint 400 meter bear crawl 400 meter sprint 400 meter burpee broad jump 400 meter sprint Notes : try to limit rest times in between each section. I hope everyone has a Merry Christmas !

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Jacob Parrott

15,14,13,12………1 Body Blasters (Burpee- Pull up- Knees to Elbow) Jump Squats Hand release push ups 2 Count Jump Lunge **** After each set complete a 400m sprint, EX: after the first round- 15 Body Blasters, 15 Jump Squats, 15 HR push ups, 15 2 Count Jump Lunge, then complete a 400m sprint  

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