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Interval Training:  3×9 minute Circuits

Wednesday, March 20

Interval Training:  3×9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.


Circuit 1:

Sumo Inchworm Shoulder Taps

Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)

Squat Jumps B: Squats


Circuit 2:

Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)

KB Straight Leg Deadlift W:(53+/45+),B:(35+/30+) R: KB Swings (60+/53+)

Superman Hold


Circuit 3:

Mountain Climbers to Push up (4 Climbers:1 Push up)

KB Squat High Pull: R:(53+/45+),W:(40+/30+),B:(30+/20+)

Hollow Hold

4 Min Glute Med Leg Lifts: 2 RNDS each side alternating each min on a :20/:10 Clock


Wednesday, March 20
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Kirkwood = Red | O4W = Teal | All other events = Blue

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