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4 Minutes
- 30 Seconds Hollow Rock
- 30 Seconds Superman Hold
WOD
One exercise from each of the "Push - Pull - Squat - Lunge - Twist - Flex - Extend" categories will be randomly drawn out of a 'hat'.
Those exercises will be written on the board. The board is wiped clean after each class to promote originality.
Playing cards are shuffled and dealt out to fill the 4 rounds of 7 exercises
The first card is assigned to the first exercise, and so on, to create each round. Then onto the next round, until all four rounds are filled from the random dealing of cards.
1-10 = corresponding reps
J = 11 reps
Q, K = 10 reps
A = you decide
MEN will load bar with 95 lbs.
WOMEN will load bar with 65 lbs.
*** the weight can be increased, or decreased. But remember - you may have to deadlift it, or snatch it. Or you might have to do a barbell-burpee. Choose your weights carefully! ***
KETTLEBELL weights will be determined by each individual on their own - no prescribed weight.
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