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Dynamic Warm-up: Card game warm up for 8 mins
Heart – air squat
Diamond – mountain climbers
Club – burpee with no push up
Spade – sit up
One person pulls out a card and all complete the exercise.

Pre-Mobility: 5 point band over head

Health and Fitness:
A. Helen
3 rounds for time:
400m Run
21 KBS
12 Ring rows
Rest 10-15min

B. Partner 2/3 Karen
100 Wallball for time
In teams of 2, you will chip away at 150 wallball. One partner working at a time, split the reps as needed.
Classic
Holiday Bench Marks
A. Individual Helen
3 rounds for time
400m Run
21 KBS
12 PLU

Rest 10-15min

B. Partner Karen
150 Wallball Shots (20/14)
In teams of 2 you will chip away at 150 wallball. One partner working at a time, split the reps as needed.

Compare to Aug 3,2015
D. Mobility: Couch x 2 min each, Foam roll calves