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09.14.2018

WARM-UP

1) Starfish Side Plank, 15s hold, 3X’s

2) Starfish Back Extensions, 10s hold, 5X’s

3) Barbell Back Squat Warm-Up

4) Barbell Quad Smash

STRENGTH: Back Thruster’s, 5 x 5 sets – AHAP

ACTIVE MOBILITY (60-90s per area)

WOD: Perform the following for time:

21 – 15 – 9 reps of….

- Back Squat @ 50% of 1RM

- Chest to Bar Pull-Up’s

COOL DOWN

1) 100m Walk

2) Core Work: Barbell Roll-Outs, 8 reps x 3-4 sets

3) Foam Roll

4) Frog Stretch