Friday, December 18th

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: Kettlebell High Pulls

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Strength: Bench 6x3

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WOD: 24-21-18-15-12-9

Floor Press 95/55#

Burpee over Bar