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Monday 11.20.17

19
Nov

Monday 11.20.17

A. ( 10 min )

2 min of jump rope practice

2X:30 each

Pigeon stretch

couch stretch

squat hold( bottom position)

(5 min) to transition/ get set up into part B

 

B. (12 min )

Front Squat

4 reps Every 2 min for 12 min ( build up a little heavier then last week)

  • Shoulder width stance ( is the goal )
  • Hands just outside of shoulders
  • Loose, fingertip hold on bar.
  • Elbows High
  • Heels down
  • Keep your lumbar curve
  • Knees in line with toes.

8 min transition 

 

C. 11 min amrap 

10 thruster 95/65

10 burpees

10 pull ups

 

D.

2-3 rounds

1 min lat stretch

1 min Couch stretch

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