Friday, December 6, 2013
Warm Up
3x
5 GHR
10 Reverse Hypers
15 Air Squats
Strength
8min EMOM
Box Squat
@ 80% of Back Squat 1RM or
@ 60% of Back Squat 1RM with bands
WOD
7 Front Squats (135/95)/(80% of 1RM)
14 Back Extensions
21 Hollow Rocks
Mobility
Barbell Quad Smash
Low Back Smash with ball
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