TUESDAY 150922

Run 400m
Samson lunges
Bear crawl back
15 slow tempo squats
15 leg swings
10 GHD sit-ups
12 hip extensions
15 good mornings

Three sets of…
Front-Racked Alternating Lunges x 8-10 reps each leg 
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Rest two minutes and then repeat.

Mash quads on roller and IT bands
LAX to plantar
Couch stretch

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