Thursday- 141204

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Warmup:
-3 rounds: 5 hollow inch worms(3 sec pause),10 zombie walks,20 mountain climbers (each side)
-10 windshield wipers
-10 scapula push-ups

Skill/Midline:
-Intro to Turkish Getups
-1a) 4 sets of 2 Turkish Getups each side(53/35), rest 60 sec
-1b) 4 sets of 30 sec hollow rock, rest 30 sec

Conditioning: 3 rounds for time
-400m run
-20 box jumps (30/24)
-10 push jerk (135/95)

Mobility:
-2 min hip capsule external rotation stretch each side
-2 min lacrosse ball hamstring each side