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THURSDAY 161222

Warm-up:

Individual…

Row 500m

Crossover Symmetry

10 Scap Push ups

Group….

LAX to pecs

Bear Crawl Down

Crab Walk Back

 

On the Eleventh day of Christmas our coaches gave to us….Bench Press….get ready to get your globo gym on!

15 minutes to build up to a heavy single rep.

 

Fitness:

For time…

800m Run
50 Cal row or bike
30 DB Bench Press

 

Performance:

For time…

30 Bench Press @ 60% of heavy single for the day
800m Run
50 Cal row or bike

 

Mobility:

LAX to traps and pecs

Roll posterior

Mash Achilles/calves

 

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