Friday 8/1/14

WARM UP:
5min Row
10 GHD Hip Extensions
5 bend & bow
10 spidermans

STRENGTH:
High Bar Back squat or Front Squat – build to a 5RM in 10 min

CONDITIONING:
For time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

COOL DOWN/FINISHER:
2 sets:
200m Jog
AMRAP set Pull-Ups
+
5min Foam Rolling/Ball Smashing

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