December 1, 2015

December 1, 2015

dynamic :
4 minute circuit
a) med ball cleans x 5
b) pushups x 6
c) situps x 7

 

mobility :
a) quad smash
b) calf smash

 

Back Squat - find a 20 rep max in 16 minutes.

 

for time :
21-15-9
thrusters (95/65)
toes to bar

 

notes :
- rx+ = 115/85

 

 

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