Friday Q1 Warm Up 2 rds Row 3 Gears 20:20:20 Dynamic - TopicsExpress

Friday Q1 Warm Up 2 rds Row 3 Gears 20:20:20 Dynamic Flexibility Kick & X Overs Q2 Skill & Technique Plyo Series Vertimax 3 (1) x 5 Hurdle Jumps 3 (3) x 5 Q3 Strength & Power 15 x 20:10 KBS Ladder 5 reps American / Russian 26.35.44.53.62.70.88 Q4 MetCon Challenge Complex Big Clean Complex 3 rds / 3 Min Rest bt rds High Hang Above Knee Floor Push Press High Hang Above Knee Floor Push Jerk High Hang Above Knee Floor Split Jerk

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