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Tuesday December 8, 2015

Warm Up: **Start banded mobility work prior to class
Row 250 meters
Opener for the bottom position of squat: 4 minutes per side (8 minutes total)
Banded hip opener: 2 minutes
10 cossack squat
10 ankle rotations per leg
10 squat to stand
10 spiderman lunge (each leg)
10 jumping squats
10 skin the cat progressions

Strength: Back Squat
3 @ 65% of 1 RM
3 @ 75%
3 @ 85%
1 @ 90%

Wod:
3 rounds:
10 Russian KBS (70/53)(53/35)(35/26)
15 Box jumps overs (24/20)
20 v-ups

Earlier Event: December 7
Monday December 7, 2015
Later Event: December 9
Wednesday December 9, 2015