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THURSDAY 150814

Warm-up:
Row 500m

Crossover symmetry

15 good mornings
15 leg swings

20 box step ups

Inch worm push ups down

Bear crawl back

15 hollow rocks

Strength:

Four sets of…

Romanian Deadlift x 6-8 reps @ (3 sec descend)

Rest 60 seconds

Dumbbell External Rotations x 8-10 reps each arm (2 sec descend)

Rest 60 seconds
WoD:

Two rounds for time of…
Row 500 Meters
20 Hand-Release Push-Ups

30 Russian Kettlebell Swings (53/35#)
Run 400 Meters

Mobility:

Roll posterior

Couch stretch

Lax to pec and shoulders

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