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Warm up

Coach Led


Teams of 4 (preferably MM /FF)

Station 1

Row 500m per athlete (ladies first then males)

** All 4 athletes must complete the row before the move on to station 2**

Station 2

12 hang power cleans per athlete 135/95#

** Same as row you can't move on until entire team is done**

Station 3

20 kettle bell swings 53/35#

20 burpees to a plate ( doesn't matter what plate as long as they jump to the plate instead of in the air.)

Station 4

800m run as a team

Time stops when athletes all finish the run.

** Run starts and finishes at the beginning of the parking lot where we always start runs**