April 1, 2015

A) 3 minutes row or Air Dyne 

1 minute Wall Stretch 

1 minute roll out hips/side

1 minute Pike Stretch

1 minute weighted plank 45/25

45 sec/side Side Plank

1 minute weighted Plank 45/25

5 minute technique work with coach. 


B) “Double Fran”

21-15-9-21-15-9

Thrusters 95/65

Pull ups

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