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Your Choice

Synergy Fitness – Functional Training: Tu/Th/Sat

Active Recovery for FNL participants

OR

A Metcon – “Smells Like Teen Spirit” – if you didn’t do FNL

Mobility

Hips & Shoulders

Active Recovery – Z1

For anyone who did FNL, this is for you…

Aerobic Restoration (No Measure)

“Cardio” at a 50-60% aerobic pace
For 20 mins w/a partner alternate between

Rowing, Assault Bike AND/OR Running

Then…

ROM WOD – 20mins (we’ll do this together)

Metcon

If you didn’t do FNL & you want to get your workout in, this is all you…

Metcon (Time)

“Smells Like Teen Spirit”

For time. Performance*: 4 rounds, Athletic: 4 rounds, Health: 3 rounds.

10 DB/KB Snatches (5R/5L)

(Performance: 50lb Athletic*: 35lbs, Health: 25lb American Kb swing)

12 toes to bar

14 box jumps or box step ups

(Performance: 24in, Athletic*: 20in, Health: 12in)

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