January 30, 2018

A. 3 sets of: 

12-15 controlled Lateral Banded Walks

8 Wide Stance seated Good Mornings @3101


B. 5 sets of: 

4-5 Deadlift @3030 (make sure they take 3 sec on the lowering and on the contrentic)


C. 12 min EMOM of: 

1 min: 8-12 Athletic Burpee Ninja Box Jump over (max 40sec work)

2 min: 15-20 Single Arm Russian KB Swings (switch arms each round)

3 min: 40 sec suicides side shuffling 

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©2018 by Mein CF GmbH

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