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FRIDAY 170526

Warm-up:

Individual…

Row 5oom

Crossover Symmetry

15 Hollow Rocks

Group…

15 Dislocates

15 Good mornings

Musical Wall Balls for Fun Friday

 

Skill Work:

10 minutes of goat work.  pick 2 skills to practice over 10 minutes.

 

Fitness:

Three rounds of:

Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)

 

Performance:

Two sets for times of:

30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)

Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Time cap of 20 minutes.

 

Mobility:

LAX to plantar fascia

Roll Posterior

LAX to shoulders/traps

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