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Thursday, April 6, 2017

A: Warm Up
4 sets
20 sec Plank Hold
20 sec Hollow Hold
20 sec Sit ups
20 seconds rest

B: Mobility/Prep
Mobility – coach’s choice

C: Met Con
20 minute AMRAP Alternating with a partner
15 Thrusters 75/55
10 Toes to Bar
The thrusters should be light enough to go unbroken. Break up the toes to bar into sets early to avoid singles. Scale to knees to elbow/armpits or as high as possible. Focus on good kipping swings instead of double kipping.

D: Mobility
Foam Roll, Lax ball, Bands, or dynamic stretch

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