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Fall into Strength 12/19/14

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Warm-up:
3-5 min of easy cardio movement (run/row/ air dyne)
hip and shoulder mobility
10 minutes of skill work (your choice)

Beginner Strength:
10×2 Thruster
90 sec Between sets

Advanced Strength:
Teams of 2
63 Front Squat
-resting only as long as it takes to load the weights for the next set.
-Try to go 5-8% heavier than last week.
Then…
5×2 Thruster
-resting only as long as it takes to load the weights for the next set.
-This strength is fast paced to get you used to working in a fatigued state.

Conditioning:

Lilianna
12 rds
18x double unders
20x anchored sit-up(use a kettelbell between your feet)
10x jumping pull-ups(bar must be at arms length with slight bend in elbow)

December 18, 2014 | News | 0

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