July 20, 2020

***classes at 600/1200/530 at Erie basin marina meeting at the observation deck ***

Monday mashup

Warm up
3 rds
10 walking hamstring
10 walking hip flexor
100’ oh carry each arm

Then
Pigeon stretch on the stones 2:30 toward knee and 2:30 toward ankle
10 minutes total

3 rds
21 GTOH
15 dips
9 pike/tuck jumps
8 min cap
3 min transition
3 rds
15 sh2oh each arm
12 single arm oh lunges
9 dB hop overs
7 min cap
2 min transition
3 rds
9 wtd step ups
6 squat clean thrusters (3 each side)
3 sa ohs
6 min cap

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