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SATURDAY 170722

Warm-up:

Individual…

Row or Run 2 minutes

Crossover Symmetry

Pigeon Stretch each side

Group….

200m jog

15 Dislocates

15 Leg Swings

10 Jumping Spiders

10 Scorpion shoulder stretches

30 sec child pose

30 upward dog pose

10 Squats

lava with plates game

 

Fitness:

Five rounds for time of:

400 Meter Run
7 Dumbbell Push Presses
14 Alternating Reverse Lunges with DB Farmer’s Carry

 

Performance:

Five rounds for time of:

400 Meter Run
7 Push Presses (135/95 lbs)
14 Back Squats (135/95 lbs)

 

Mobility:

LAX to plantar fasica

Roll Posterior

Couch Stretch

LAX to Shoulders

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