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7.22.15

21
Jul

7.22.15

Warm-up

5 Min Run/Row/Bike

3 Rounds

:30 Sec Doorway Stretch

10 Kip Swings

10 Scorpions

10 Leg Swings

:30 Sec Couch Stretch

Strength/Skill

5 Rounds

10 perfect Hollow/arch kips

10 perfect TTB

10 windshield wipers (each side)

METCON

5 Rounds

20 Cal Row

15 Pullups

10 Slam Balls AHAP

Extra Work

Gymnastic: Make up missed work from this week

Olympic: Make up missed work from this week

Core

For 10 Minutes alternating ab movements tabata style

Mobility

2 Min Hamstring Stretch

2 Min Anterior Shoulder

2 Min External Rotators

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