4 rounds:

3 Woodchop
6 Side plank dip
9 Russian twist
12 Wall sit twist

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4 rounds:
10 front/back squats
20 second sprint
10 EmPack burpees

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5 rounds:
20 push press
15 v ups
10e SL deadlift
5 wall walks

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It's the end of 2021 and this simple workout is a great way to move your body before the celebrations start!

30 Turkish getups (for time)

Remember to keep your eyes on your EmPack with your arm locked out overhead, core braced, and push through the ground every time you contact it with your hand, arms, & legs.

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5 rounds for time:
1 minute plank
2 wall walks
15 situps
.25 run or 2 minutes cardio

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3-5 reps every minute on the minute for 10 minutes
Push press
Reverse lunge (on each side)
EmPack hop

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FOR TIME:
100 air squats
80 lunges
60 situps
40 push-ups
20 burpees

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Wade has a killer workout for you focused on LEGS & CORE!

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4 Rounds for Time:

5 (each leg) Weighted Step Ups
5 (each leg) Jumping Step Ups
30 second plank
10 Weighted Squats
10 Jump Squats

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3 rounds:

10-15 reverse lunge & twist
6-10 around the world
12-15 power clean to good morning
8-10 SL squat into bicep curl

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