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FRIDAY 161007

Warm-up:

Individual…

Run 400m

20 Banded Good Mornings

15 Hollow Rocks

Group…

Inch Worms Down

High Knees Back

Karaoke down and back

Discuss Deadlift and warm up to working set

 

Fitness and Performance:

Workout as a tribute to Jackson Schuster’s send off

For time:

800m Run
27 Deadlifts (185/135#)
54 Sit-ups

600m Run
21 Deadlifts (185/135#)
42 Sit-ups

400m Run
15 Deadlifts (185/135#)
30 Sit-ups

200m Run
9 Deadlifts (185/135#)
18 Sit-ups

 

Skill:

With remaining time work on skill work and socialize…have fun!

 

Mobility:

Banded Hamstrings

Wall Splits

Cobra Stretch

Lax Glutes

Roll Posterior

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