10.3.2016

Warm Up

Row 300m

Dynamic Drills

Ankle and Hip Mobility

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
  • A2: SA Trap 3 Raise x 8-10 per @ 2111

B. Rounds of 15, 12 and 9 reps for time of:

  • Thruster (105/75)
  • Burpee over the Bar

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