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SFIT #328 – Tuesday, April 11th


3:00 Row, Run, Air Dyne or Bike
5:00 AMRAP (70-80% effort)
20 Double-unders (attempts)
10 Box Jump Overs (20)
10 Air Squats
5 HSPU (strict if possible)

Hip Distraction


For time:
3 Rounds
50 Double-unders
20 Wallballs (20/14)

50 Calorie AD
or 35 Calorie Row

2 Rounds
50 Double-unders
20 Wallballs (20/14)

35 Calorie AD
or 25 Calorie Row

1 Round
50 Double-unders
20 Wallballs (20/14)

20 Calorie AD
or 15 Calorie Row

Easy strategy for this one. Move well and efficiently, especially early. Stay steady without dogging it. Focus on catching your breath during transitions as well as on rower/bike. Form on the cardio equipment will be key to keeping your breath. Double-unders will spike your heart rate and make starting the wall balls on time difficult, push through that feeling and pick-up the ball right away. 20 unbroken should not be out of the question these days, even consistently.

Towards the end of, or after you’ve finished, the middle two rounds, really dig in and push the pace. 35/25 calorie movement will be the hardest thing you have left so get uncomfortable. You should be able to stay unbroken on double unders and wall balls into the final round, even with a high heart rate. Hold nothing back on the final calories.


Light Bike or Air Dyne
Couch Stretch

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