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Warm-up

“Pass the Pipe”

-Coach must play Snoop Dogg

 

Wod

Tabata

20/10 x8 Each (performed as a super set)

1.

Battle Rope Alternating Waves

Hand-to-hand swings

 

2.

Medball Russian Twist

Super Plank

 

3

Rope In/outs

Cossak Squat

 

4

Jump Rope

Singles

Double-unders

 

Rest 1 minute between Tabatas

 

Post

Mobilize

Practice techniques and strategies for tomorrow