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Fitness Coldwater – Fitness

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Warm-up

Warm-up (No Measure)

Joint Prep

2 Rounds:

:30 sec Cardio

:30 sec Banded Slides

5 Pallof Twists each side

5 Split Lunges

5 Leg Raises over Kettlebell
This will serve as our generl and specific warm-up today.

Each round, increase weight untill you find the appropriate load/movement for the workout.

Metcon

Metcon (Time)

3 Rounds for Quality: RPE 5-6

500m Row/ 1K Bike

2 min 20L/20R Lateral Banded Walks

10 Pallof Twist each side

10 Split Squats each side

10 Seated Leg Raises Over Kettlebell (each side=1)

Extra Credit

Metcon (No Measure)

3 Supersets:

20 Shrugs- 2 sec pause at top

20 Curls

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