12.18.13

Warm up : Foam Roll
3 rounds 30 seconds each exercise, 30 secs rest between rounds
1. Sprints
2. pushups
3. squats
4. High knees
5. sit ups

Strength:
10 OH plate press
20 alternating side lunges

Mixed Modal:
4 rounds for time (15 min cap)
15 ring push ups
30 KB swings
15 Ring rows
30 KB swings

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