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10.10.2018

WARM-UP

1) Low Bears, 10 reps w/2s pause

2) T-Spine Superman’s, 5 reps w/5s pause

3) Hamstring Curls, 10 reps

4) Hamstring Tack & Floss

STRENGTH: Deadlift, 3 x 6 sets

ACTIVE MOBILITY (90s per area)

WOD: Perform 7 rounds of the following for time:

- 50ft Plate Drag

- 14 KB Dino Push Back Lunges (7 R/L, OH/Rack, 45/53, 30/35)

- 3 Rope Climb’s

COOL DOWN

1) 100m Walk

2) Core Work: One Arm Plank Row, 8 R/L, 3-4X’s

3) Foam Roll (10 passes per area)

4) V Stretch, 2-minutes