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3 minutes
Row/Run or AD
3 minutes of mobility work
ankles, hips, t-spine, shoulders, lats
3 minutes Movement  prep
10 Banded Good Mornings
10 single leg RDL per side
10 skater squats per side
10 glute bridge

16 minutes
Even- 5 Sumo DeadLift
Odd- 5 Tempo Ring Push-ups (4 seconds down/ explode up)

3 Min of Thrusters (135/95)
1 min rest
5 rds
10 WallBall
10 Pull-up
-your score is total time + thruster reps

November 4, 2015 | News | 0

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