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Winter Work 2/18/15

Our Philly Girls!

Our Philly Girls!

Warm-up:
3 minutes of air dyne
+ 7-10 minutes to work on a weakness.

Beginner Strength:
7 Sets
2 Back Squat
5 Goblet Squat
5 Band Pull-aparts (make sure to keep shoulders back)
75 sec rest

Advanced Strength:
8 sets
2 Back Squat
3 Power Clean (tap and go)

Conditioning:
Every other Min on the Min for 20 minutes
15 WallBall
Max Effort Row Sprint (with remainder of time in minute)
-you should have at least 30 sec on the rower, so scale wall balls as needed.

 

February 17, 2015 | News | 0

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