Saturday 12.9.17

Saturday 12.9.17

Saturday 12.9.17 GPP: 6 Min Ladder Drills Mobility: Glute St- Bar Hang- Face Pulls- Lizard “Tabata” Shoot Thrus Hollow Holds Row DL Hold (185/125-155/85) Shuttle Sprints Stay at each movement for a FULL Tabata (8 Rds) Rest :30 between Movements

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Thursday 12.7.17

Thursday 12.7.17

Thursday 12.7.17 GPP: 3 Rds 15 Air Sq, 5 Burpee, Row 12/7 Mobility: Twisted Cross- Distraction- DD- Superman’s EMOM x15 7 Wall Ball (20/14-20/12-20/10) 6 Burpee (Scale Burpee Reps not WB) REST 5 Min Chipper For Time 10/5 MU Ring

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Tuesday 12.5.17

Tuesday 12.5.17

Tuesday 12.5.17 GPP: Alt. Tabata x12 DL, Thruster, Burpee, KTC Mobility: Ball Tack- Bridges- GM- BBFR 2 RFT’s “Full Speed! All out! UB”! 20 Thrusters (95/65-85/55-75/45) 2 Rope Climbs REST 5 Min For Time 20 DL (275/175-225/145-185/125-135/85 30 BFB 40

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