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FRIDAY 170421

Warm-up:

Group…

Run 400m

Crossover Symmetry

15 Matrix Turns

Group…

20 Bird Dogs

10 Cat and Cows

10 Jumping Squats

Power Clean Review

 

Strength and Skill:

Take 15 minutes and build to today’s 1-RM Power Clean

 

 

Fitness:

For time:
20 Calories of Biking
20 Wall Ball Shots
20 V-Ups
40 Kettlebell Swings
20 V-Ups
20 Wall Ball Shots
20 Calories of Biking

 

Performance:

For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (24/16 kg)
30 Dumbbell Push Press (55/35 lbs)
30 Pull-Ups

**15 Minute Time Cap.

 

Mobility:

Roll and Mash

Lax to Pecs/Shoulders

Banded Hamstrings

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