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It’s someone’s birthday today!   HAPPPY BIRTHDAY COACH PAIGE!!!

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Dynamic Warmup & Mobility: Minute 0 – 20
Shoulders – Quick rollout on the lats
Coaches’ Choice Group Dynamic Warm Up
10-15 YTWs

Strength: Minute 21 – 40
Push Jerk 3-3-3-3-3

Start your first working set around 75% of your 1 rep max Jerk. Then increase the weight as long as you are able to receive the bar with your elbows locked out.

Workout: Minute 41 – 60
For time:
21-15-9 Calorie Row
600-400-200m Run

*In case of Rain, Modify with one of the following options:
15-12-9 Ski Erg
21-15-9 Assault Bike
15-12-9 Burpees

Score: Total time

2 Rounds of:
2 Minute Air Bike (Max Cal)
1 Minute Rest
400m Run (2 Minutes)
1 Minute Rest
2 Minutes Row (Max Cal)
1 Minute Rest
400m Run (2 Minute)

The runs will count as a 2 minute interval. If you run the 400m in 1:30, you will get an extra 30 second rest before starting back up on the next station.