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12.01.16

1
Dec

12.01.16

Warm Up
3:00 dynamic warm up
Three sets of:
T-Spine Pulse x 8 reps
place foam roller under shoulder blades and grab rig low, arms straight. Pulse the hips up and down
Russian Baby Makers x 10 reps
Band Pass Thrus in Squat x 8-10 reps
then
Three sets of:
DB skull crushers x 8 reps
DB floor press x 8 reps- lay flat on the ground and press DB weight like bench pressing

WOD:
Buy In: 30 push ups
then
4 rounds of
6 Ring rows
8 Ball slams 40/30
12 total KB step ups- KB in each hand at the side
Cash Out: 200 singles

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