December 6, 2017 by thao

12/7/17 QuickFit


Warm Up: 4 Mins
Row 250 M
10 Burpee Broad Jumps
200 M Run

Posterior Chain Development: 4 Min 
2 Rounds
30 Sec Banded Standing Back Ext.
30 Sec Banded Good Mornings
30 Sec Plank Hold
30 Sec Rest

Technique Review / workout brief:
Teach DB Clean and Push Press

Metcon: 14 Min Cap
Partner Workout: 10 Rounds
10 DB Cleans
10 DB Push Press
Partner Holds Plank – Rotate as needed


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