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Alcatraz – 8/5/18

AlcatrazRow Cals x 100DB Thrusters x 100Ring Rows/Pull-ups x 100- Teams of 3 – Partition reps anyway- 7 Mins work rest 2 Mins – Start where you left offX 3

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Alcatraz – 1/2/18

Alcatraz

Cell Daily Workout – Alcatraz 1/2/18

“Alcatraz”

Inmate 1 [1]
5-10-15-20-25-30
Jump Squats
Dumbell Snatches
MB Slam
(Each set progress 1 step closer to exiting your Cell)

Inmate 2 (I2) “Row to shore”
Row 30 On 30 Off Untill inmate 1 has completed Alcatraz

Inmate 3 (I3)
50 Calories Assault Bike (work as a team of 2)
+
2 Laps Sled Push

(timer for all activities is I1)

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Alcatraz – 17/10/17

Alcatraz

Alcatraz

“Alcatraz”
Inmate 1 (I1)
5-10-15-20-25-30
Jump Squats
Starters
MB Slam
(Each set progress 1 step closer to exiting your Cell)

Inmate 2 (I2) “Row to shore”
Row 30 On 30 Off Untill inmate 1 has completed Alcatraz

Inmate 3 (I3)
10 Calories Assault Bike
+
2 Laps Sled Push

(timer for all activities is I1)