12.16.13

Warm up: Foam roll 10 mins

50 full crunches
1 min plank
50 hip extensions
1 min plank
50 windshield wipers (every side counts)
1 min plank
50 single leg raises (every side counts)
1 min plank

Strength:
3×8 push press behind neck (clean grip)
3×20 alternating lunges

Mixed modal:
“FRAN”
21-15-9
Thrusters
Pull Ups

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