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“Life Boat”
8 Dumbbell Thrusters
4 Burpees
2 Over and Back Hops Over Dumbbell

General Warm Up
3 Rounds
1 minute Spiderman
1 minute Samson Stretch
:30 Gas Pedal (Calf stretch)

Movement Specific Warm Up
Dumbbell Thruster

5 Slow Air Squats
5 Air Squats
5 Air Front Squat
5 Air Push Press
5 Air Thruster
5 Front Squat
5 Push Press
5 Thruster

3 Up Downs
3 Step back Step up Burpees
3 Drop back Step Up Burpees
3 Drop Step Hop Over Dumbbell Burpees

Over and Back Hops
5 Low Tuck Jumps
5 Medium Tuck Jumps
5 High Tuck Jumps
5 Lateral Hops Over Dumbbell

WOD Modifications
Squat + Strict Press/Front or Goblet Squat, no press/Push Press
Burpee: Up down/:10 Plank Hold
Hop over and back: Step both ways/Jumping Jacks

Question of the Day
What was your first job?

Box Brief
24 Heroes starts Sunday 9AM!
24 Heroes in 24 Hours Virtual Event Sunday May 24, is going down on ZOOM! For more details CLICK HERE!
Please help support Stack and Liza with raising money for those affected by COVID-19. CLICK HERE!

Tabata Time

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