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Good evening Root Down…

Great job to everyone who participated in the Root Down November challenge. Great job!

DECEMBER CHALLENGE

100 Wall Walks (3 per day)*

*You will not want to get behind on this one.

Also, REMINDER: Fees for December are due this week.

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Warmup

- 10 Push Ups

- 10 Ring Rows

- PVC Spine Extension (1:00)

- 10 PVC Overhead Squats

MetCon

“Partner MetCon Friday”

16 Minute AMRAP

P1: Begins Row

P2: Begins the following

- 8 Wall Balls (20/14)

- 8 Push-ups

- 8 Ring Rows

- 8 Toes 2 Bar/12 Hanging High Knee Raises

- 8 Burpees

Athletes can switch positions at any time. Score will be total CALORIES rowed and rounds plus reps (2 scores). See you tomorrow. DOWORK!

Mobility

- Total body rollout