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6420 County Road 335 Unit B

New Castle, CO 81647

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Wednesday 12/7/16

December 8, 2016

Strength

5 x 3 Push Press (from a rack)

 

Between Warm up sets, 3 x....

 

1 x 10 Hip Bridge

1 x 10 Single Leg Hip Bridge

1 x 10 Bird Dog (5/leg)

 

Conditioning

3 ROUNDS

With a partner:

1 Partner Holds/1 Works, then switch positions.

 

:50 ME KB Swings

:50 Bottom of Squat Hold

:50 ME Toes to Bar

:50 Plank Hold

:50 Goblet Squats

:50 Bar Hang

 

:10 to rotate

 

 

 

 

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