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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

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

3 rds
500 M row
21 Kb Swing (53/35)
*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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