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I Have A Dream


Warm-up:
3 Minute Row (easy pace)

Movement Prep
2 rds
10 Goblet Squat
10 Banded X walk
10 Glute Bridge
5 Push-up Plus
5 Scap Pull-ups
+
Mobility
Pigeon Stretch
Lunge Stretch
Saddle Stretch

Strength:
20 minutes
8 sets
3 Front Squat@80-85%
4 Tempo Ring Row (4sec up/4sec down)

Conditioning:
4 min Amrap
10 Thrusters (95/65)
5 Burpee
2 min rest
1 min Max Dubs
1 min rest
4 min Amrap
10 Thruster
5 Burpee
-only go Rx’d if you think you can do most of the thrusters unbroken.

January 18, 2016 | News | 0

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