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Coach Ross using his fitness to hunt down local bombs!  Surfari Photo

5 Min Dynamic
5 Min Med Ball Drills
1/2 Length Inchworm Updog
1/2 Length Sampson Spiderman


7 Rounds Not For Time (20 min cap)
7 Front Squats (from the floor)
Max Rep Strict Handstand Push-ups

*Ascend in weight each round on the front squats starting at 60% 1RM

MOD/ Movement Hierarchy
Front Squat > KB FS > Goblet Squat
HSPU > Abmat HSPU > HS Hold > Ring PU


10 x 30/30/30

  • KB Headcutter
  • Double Unders or NPU Burpee
  • Rest

Post Reps to ChalkBoard

Tabata Kneeling Inchworms
8 x 20/10

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