Samstag 11102014 | All I/C Tiers and Options Joint Prep: 3 - TopicsExpress

Samstag 11102014 | All I/C Tiers and Options Joint Prep: 3 Rounds Shoulder mobility flow 10 SeeSaw Presses 30 Tabletop stretch Skill: KB Longcycle Conditioning: Row 500 Meters 50 WallBalls Run 400 Meters 40 Air Squats 200 Meters KB Farmers Walk 20 Alternating Rack or Goblet Lunges (10R/10L) RedNose Option: Swap out your Lunges for Overhead squats at 135/95 Strongman Option: Swap your Lunges for Zercher Squats at 135/95 Cool Down Jog 800 Meters

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