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Workouts Week of 11/28/2022-12/03/2022

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Monday – 11/28/22
“Huli Huli Chicken“
Freedom (RX’d)
4 sets (New set every 5:00)
20/16 Calorie Assault Bike (16/13 Calorie Echo)
20 Wall Balls (20/14)
50ft Overhead Plate Walking Lunge (45/25)

Tuesday – 11/29/22
“Hawaiian Shave Ice“
 Freedom (RX’d)
7:00 AMRAP
3 Power Cleans (185/125)
5 Box Jumps (30/24)

Wednesday – 11/30/22
“Acai Bowls“
Freedom (RX’d)
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)

Thursday – 12/1/22
“Open 12.1“
7-Minute AMRAP of:
Burpees to a 6″ target

Friday – 12/2/22
“Haupai Pie“
Freedom (RX’d)
2 sets:
50 Abmat Sit Ups
50 Toes to Bar
-rest 5 minutes between sets-

Saturday – 12/3/22
“Poke Bowls“
Freedom (RX’d)
Teams of 2
50-40-30-20-10
Calorie Ski (Or Row)
Strict Handstand Push Ups
Bench Press (135/95)


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