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Nov 28

Good evening Root Down…

Only 2 more days to complete the 1000 step-up November challenge.

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Warmup

- 5 Inchworms

- 10 Air Squats

- 5 Burpees w/ high jump

- 10 KB Swings

Strength

Back Squat

2-2-2-2-2*

*Work to 95% 1RM on final set.

MetCon

For Time

Buy-in: 15 Cal Echo Bike**

**MetCon will be completed in waves with groups starting on next available minute.

Then, 5 Rounds of

- 6 Burpee Pull-ups/Burpee High Jump

https://youtube.com/shorts/TjzMSmWijgc?si=IouHw2az64n7wjyJ

- 12 Single Arm Russian KB Swings (44/35)

- 18 BW Lunges

Score will be heaviest back squat set and total to me in MetCon. See you tomorrow. DOWORK!

Mobility

- Lacrosse Ball Shoulder/Trap smash

- Samson Stretch

Marla Thompson

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