By November 13, 2016 No Comments

Don’t forget to register for the Alexandria Turkey Trot!!
We’ll be meeting up at CF MVA at 8:30am to walk over to the starting line at GW Middle School!


A) Every 2 minutes for 10 minutes
4-7 Strict HSPU (Add deficit or riser based on ability)
4-7 Strict Pullup (Add weight if able or use band if needed)

B) 10 minute AMRAP of:
10 Push press (115/75, 95/65, 75/50)
20 V-up
10 KB swing (70/53)

1 minute puppy dog
:30 thread the needle each side
:30 twisted cross each side
2 minutes dble lacrosse ball to t-spine

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