March 1, 2019

Dynamic warm up:
10 Bird-Dog
8/8 Powell Raise
10 GHD Hip Ext
X2

Strength:
5 Strict Press start @68%
X5 rest 90sec- 2min

Endurance:
:10 sec Assault bike (HARD)
Rest 90sec
X7

REST 5min

:10 sec Row (Hard)
Rest 90sec

Cool Down:
8/8 Standing ALT DB Curl
10 GHD Sit ups to parallel
X4

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