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7/30/17 C2407 "Sunday!"

July 29, 2017

WU - Coach Led 0:00-10:00

 

DEFENSE 10:00-40:00

 

3 Rounds (:60 each)

Low Squat Hold 

Forearm Plank  

Glute Bridge Hold 

(;30 rest after full round)

 

Rest 3:00

 

4 Rounds

8 Box Step Up  per side @10% Front Squat

10 Scapular Wall Slides while in Wall Sit  

12 Arch Rocks

 

 

GENERATOR 40:00-55:00

E3MOM x 4
10 Pistols
15 MB Slams 20/14

150M Run (Green pole before 2nd Fire-hydrant)

 

 

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