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04.07.2015

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1900146_857890130923654_5733293995456922602_nAnnouncements: Our April on-ramp begins tonight April 7th at 6:00pm

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Push-ups (CFGS)
10 x Medicine Ball Cleans (20/14)
III. Mobility

Impact/Focus: Row Intervals
4 rounds of
Row 1:00 Sprint
Row :30 Recovery Pace
Rest 2:00
Then 4 rounds of
Row :30 Sprint
Row :30 Recovery Pace

Post total distance of both sections to comments.

“Cherry Bomb”
Complete 20-15-10-5 reps of
Power Clean (135/95)
Lateral Burpees

Post times to comments.

Samy Daghir

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