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Alcatraz

IMG_3106PHL does Marathons!
3 minutes
Row/Run or AD
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of Movement Prep
x-band walks x 20/side
scap pull ups x 10
push up plus x 10
3 TGU (per side)

Strength:
Every 2 min for 16 minutes
2 Hang Squat Clean
1 Jerk
-try to go heavier than last week.

Conditioning:
For time-
2 rds
20/15 Cal row
15 O/H
20/15 Cal row
15 Thruster
20/15 Cal row
15 SDHP

December 8, 2015 | News | 0

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