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Dynamic Duo

Synergy Fitness – Functional Training: Tu/Th/Sat

Skill Warm Up

Spend 10 minutes working on handstand and handstand push up progressions.

Try to get 3 sets of 30-60 seconds of static holds or 3 sets of 5 reps going as deep as possible.

Keep the reps strict (no kipping today).


Metcon (AMRAP – Rounds)

20 minute AMRAP

Teams of 2, one person working at a time (except the run)

25 back squat (135/85*/55) must take it from the ground

200m MB run (20/14*/10) – both members have a MB & run together

50 sit ups

15 chest-to-bars+15 ring dips


15 jumping chest to bars+15 push ups

*Women’s “As Prescribed” weights and reps (Rx)

Scale up: 5 Muscle ups (bar or ring) instead of 15 c2b + 15 push ups

Scaling Guide: 3-5 rounds

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