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BC 09/08/2015

Synergy Fitness – Boot Camp

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

Skill Development – EMOM

Every 90sec for 12 mins (8 rounds/4 of each)

odd rounds: 8 Goblet squats w/2 sec hold at the bottom 53/35lbs

even rounds: 200m row

Metcon

Metcon (Time)

5 rounds @ consistent pace (85-90%)

6 Box jumps 24/20

8 ball slams 40/30lb

10 med ball sit ups 40/30

rest 30 sec

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