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  • PYRO ANGEL

    Warm Up- High Knee March

    PYRO
    3 rounds with 3 exercises. 50s on/10s off.
    Skydivers
    Squat to Deadlift
    Squat Thrust

    ANGEL
    3 rounds with 3 exercises. 60s on/10s off.
    Double Drop
    Negative Pull Up / Fast Swimmer
    SL RDL to T Arm Squat

    Cool Down- Hip & Spine Stretch

  • NANNY JANG

    Warm Up- High Knee March & Jumping Jacks

    NANNY
    3 rounds with 3 exercises. 50s on/10s off.
    Y Cuffs
    Kickout
    Stork Stance

    JANG
    3 rounds with 3 exercises. 60s on/10s off.
    Hanging Ab Curl or Parallel Leg Crunch
    Low Drop
    Bulgarian Split Squat (weighted option)

    Cool Down- Bloomers

  • LIMA BRAVO

    Warm Up- High Knee March & Jumping Jacks

    LIMA
    3 rounds with 3 exercises. 50s on/10s off.
    Straight Leg Crunch
    Low Drop
    Drop Thrust

    BRAVO
    3 rounds with 3 exercises. 60s on/10s off.
    Rollouts
    Let Me Ups / Fast Swimmers
    1-legged Box Squats

    Cool Down- Straddle Reach

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