12.29.2017

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November 6, 2020

25 Minute CapDeck of CardsHearts = BurpeesDiamonds = Cal RowSpades = Double Unders x3Clubs = Back Squat 95/65Jokers = 75 Abmat SitupsRest 3 MinutesCashout3 Rounds As Fast As Possible7/5 Cal Bike10 Ball Slams 30/20METCONMetcon station workout: 12 days of Christmas 4 days after- this is done like the song (12 thrusters, then 12 thrusters and 11 sit-ups, then 12 thrusters, 11 sit-ups, 10 KB swings, etc.) 12 Ball thrusters 11 sit-ups 10 KB swings 9 lunges (per leg) 8 pelvic lifts 7 burpees 6 bicep curls 5 pull-ups 4 plank sliding froggers 3 squat jumps 2 200 m run or row 1 1 minute planks

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