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WEDNESDAY 4.19.17


WEDNESDAY

PREP SESSION: GHD

3 BACK EXTENSIONS 6 HIP EXTENSIONS 9 SITUPS 12 BANDED REVERSE HYPERS X2-4 *NOT FOR TIME

METCON: 1:00 MAX REP KETTLEBELL SWINGS (70#/55#) 1:00 REST X5

TECHNIQUE: ROPE CLIMBS & PEG BOARDS 15:00 NOVICE = ROPE CLIMB TECHNIQUE WITH COACH PROFICIENT = WORK TO 10 TOTAL ROPE CLIMBS ADVANCED = WORK TO 10 TOTAL LEGLESS ROPE CLIMBS OR 5 PEG BOARD ASCENTS

#GHD #backextensions #hipextensions #situps #reversehypers #kettlebellswings #ropeclimbs #pegboards

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