December 4, 2017

321D70D7-A8AF-46C8-A1F2-DD3461ED9664.jpegWarm up
5 minute full body flow

Then 3 rounds
20 deck squats
20 deadbugs
20 bird dogs

Strength
Front squat
5×5
Between sets
Front rack step ups
5×10 each leg to

Wod
Amrap 8
5 burpee bar hops
12 strict press

 

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