Posted on Nov 19, 2013

1) Mobility

Spend 10 minutes on mobility (coaches choice)

2) Squats

10×3 Pause front squats (light->Pause both in bottom pos then at parallel for 2 count)

Rest 60 seconds between sets.

3) Pulling

5 Sets of

12 Bent over rows

10-20 Kipping toes to bar or Kipping leg raise

4) Tabata

Russian KBS (pick weight)

Post results to Beyond the Whiteboard.

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