Wednesday May 29th, 2019

Warm-up "Spine Flow"

5 Reps at each movement -Scorpion Press Up -Divebombers -Hip Bridge -S-Waves -Inch Worms .5 mile bike or 600m Row 3 Reps at each movment -Scorpion Press Up -Divebombers -Hip Bridge -S-Waves -Inch Worms 

Strength Strict Press (5-7 reps stay at a challenging weight for all sets) Every 90 sec for 5 Rounds Metcon 9 Min AMRAP 14 Med Ball Cleans #20/14 7 Burpees 14 Wall Balls #20/14 7 T2B/K2E 

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