12.27.13

Warm up:
Foam roll

Dynamic warm up

Sprints
push ups
sit ups
squats
PVC OH squats
duck walk

Strength:
4×8 RDLs (2 wide stance, 2 closer stance)
4×15 “T” flys on rings

Mixed Modal:
4 rounds for time
10 chest 2 bar pull ups/ ring rows
10 tuck jumps
10 OH Lunges (45/25) 2:1
10 Lateral Hurdle Hops

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