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Raider Hall


raider_hallRaider Hall is a building located in Quantico, Virginia. It houses the “Martial Arts Center of Excellence” and was named “Raider Hall” to honor the Marine Corps Raiders that served during World War II.

This particular workout incorporates some familiar exercises, but it adds some sparring and some jump rope which represents a great cardio compliment.

Buckle up!

Cycle One

(3 Minutes Jump Rope)
Pushups
Rocking Chairs
Dip & Switch
Side Kicks

Cycle Two

(3 Minutes Jump Rope)
Pullups
Cheerleaders / Teapots / Goblets
Burpees
St Louis Kicks

Cycle Three

(3 Minutes Jump Rope)
Decline Pushups
Knee to Chest (K2C)
Squats
4:4

Cycle Four

(3 Minutes Jump Rope)
Dewanna’s
Jab, Cross, Hook, Uppercut
Sparring Burpees
Round Kicks




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