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MONDAY 170501

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group…

10 Cat and Cows

10 Hip Bridges

15 Good Mornings

Review the Clean

 

Skill Strength:

Four sets of:

Clean x 1.1.1.1
(rest 10 seconds between each single)

Rest 2-3 minutes

Take 12 minutes to complete

 

Fitness:

Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings

Rest 3 minutes

 

Performance:

Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)

Rest 3 minutes

 

Mobility:

Roll Posterior

Mash Quads

LAX to Glutes and Plantar Fascia

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