421 Sportsplex Dr. Unit A
Dripping Springs TX 78620
(512) 829-5325

170912

September 12, 2017

Part 1) Mobility

Part 2) Strength – superset a&b

1a. CHIN UP – 5×5 – 2 count hold at top, and 3 count lower

1b. Y raise – 5×5

2a. Bent over row – 5×5

2b. scapula elevation/ depression – 5×5 – 2 count hold at top

Part 3) Metcon – 4 rounds for time

10 HSPU, 10 Box jumps, DumbBell OH walking lunge down and back (2 dumbells, one in each hand)

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