Friday, December 11th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Back Extension with KB x 15

GHD situps x 20

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Practice: Hand Stands

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Strength: Bench 5x5

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WOD: 15-12-9

Bench Press @3/4 BW

2x Box Jumps and Overs 24/20”

3x Ab Mat Situps