1/12/15

7min AMRAP
10 Banded Side Walks (per side)
30ft Lunge w/twist
30ft inchSpider(Back Hip focus)
100m Run
Strength
Low Bar Backsquat (Work on Technique for a heavy 10reps)
WOD
Metcon (AMRAP – Rounds)
8minute AMRAP
7 Burpees
20 Air Squats

Rest 4 mins

10min AMRAP
Run 200m
Rest :30s after each Run at 90% effort.

Finisher
Fin- Agile 8 (No Measure)
Foam Roll:
1. IT Bands
2. Piriformis (Glutes)
3. Adductors to Groin
4. Quads
5. 10 x V-sit Rollovers
6. 10 x Hip rotations ea. leg
7. 10 x Groiners each side
8. 10 x Frog Jumps

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