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The Pain of Change


3 minutes
Row/Run or AD
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of Movement Prep
10 double leg glute bridge
10 push up plus
10 Banded Good Mornings
10 Scap pull ups
10 Bottom up KB Press

Strength:
Every 90 sec for 12 minutes
1 Clean Pull
1 Clean (full)
1 Jerk
then…
Every 90 sec for 9 min
3 Push Press

3 rds
500 M row
21 Kb Swing (53/35)
12 HSPU
*if you’re a beast try to be under 10 min, and everyone else should try to be under 15min

November 2, 2015 | News | 0

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