12.6.13

Warm up: Foam roll
Shoulder dislocates

3x 1 min hallow hold followed by 30 sec superman hold

8 minute EMOM
20 lateral hurdle jumps
plank remainder of minute

Strength:
3×12 RDL
4×8 Hang Snatch high pulls

Metcon:
10 minute ladder
Ring push ups
2,4,6,8,10,12…….
High KB swings
2,4,6,8,10,12…..

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