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  • Friday

    Silvaback Athletics – Rumble Fit Class Warm-up Warm-up (No Measure) 1. Foam Roll x 5 2. Banded OH Prep 3. 2 Rounds of: 50 Singles Squat Hold w/ 10 Pass Throughs 10 Burpees Metcon Metcon (Time) 1000m Row 50-40-30-20-30-40-50 of: Wall Balls 20/14 to 10′ Wall Ball Partner Sit Ups

  • Thursday

    Silvaback Athletics – Rumble Fit Class Warm-up Warm-up (No Measure) 1. Foam Roll x 5 2. Dynamic Metcon Metcon (No Measure) Recovery WOD: 25 Minute Row, Run, AD, and/or Ski Erg. Every 5th minute complete: Bear Crawl down, Crab walk back, and 1 wall climb.