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ALIGN Training; Wednesday, 9/9/2020

Accessory-UB & Rebound


Warmup

Line drills: heel walk, toe walk, calf raises (bilateral, unilateral), lateral shuffling, carioca, skipping, butt kicks, high knees, inchworms, etc.

3 sets of:

8 each arm powell raise

20 second hollow hold

20 second arch hold


A. Accessory: Upper Body

Complete 4 sets of the following (no rest until all exercises are completed)

8 reps per arm KB underhand row

Rest 1 minute


MetCon

Complete the following every minute on the minute (EMOM) x20 minutes:

1st: 40 seconds plank shoulder taps

2nd: 20 second per leg kickstand cyclist pistol squat (squat to box as needed)

4th: 20 second per leg single leg lateral jumps over line

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