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Rower Ball

IMG_3007
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 2 min for 12 min
3 Hang Squat Clean
-work to a peak
then…
Every 90 sec for 9 min
2 Push Press
-work to a peak

Conditioning:
1 k row
30 WallBall
500 m row
30 WallBall
250 m row
30 WallBall

November 16, 2015 | News | 0

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