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9/04/14

3
Sep

9/04/14

Warm-up (5 Min)
2 rounds
200 m Run
10 kip swings (over emphasize the separation of shoulder and ear/contract those lats)
10 Banded Pull Aparts
20 Second Hollow Rock Hold
20 Second Superman Hold
Mobility
Athletic Thoracic Outlet (10 Min)
* 2 min a movement per side
Strength Skill ( 20 Min)
Butterfly Pull-up Progression. I really like these steps
Metcon (8 Min)

3 Rds

In 2 mins complete:

200m Run
7 Deadlifts (155/115)


With remaining time Max reps of Pull-ups
Rest 1 minute between rounds, score is total number of Pull-ups

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