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4.9.16

8
Apr

4.9.16

bg-testimonials

 

Mob: 90/90 Hip Lift w MB 2×5 deep breaths + Ring Deep Squat Breathing 2×5 deep breaths

 

3 rounds:

TKEs x25ea

St Leg Lunge w rotation x10yds

MB Squats x10

 

Skill: Hip Hinge Tech

PVC Hip Hinge 1-2×5 ea hand

KB Swing 3×10 (progress heavier) superset with PVC Hip Hinge partner

 

Strength: 3 rounds

KB FR Free Squat 4×8

2 Arm DB row x15

Band Leg Lowering x8ea

 

WOD: 18min Partner AMRAP

400m run

5 KB Swing

10 Air Squat

15 Weighted Situps

(partner 1 runs 400 partner 2 completes AMRAP of 5-10-15 until partner 1 returns then switch)

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