Main – XCELLERATE

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Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

XCELLERATE

Metcon (AMRAP – Reps)

Run

Spin

Row

Dumbells Side Lung (http://www.muscleandfitness.com/workouts/leg-exercises/videos/dumbbell-side-lunge)

Dumbell thrusters

Suicide high knees