OUR LOVELY SARAH IS COACHING THIS AM AND

EMILY IS COACHING TONIGHT

WARMUP 

3 Rounds 200m Row 12 Air Squats 10 Stiff Leg D/L (45) 8 Push Ups/ 10ps  banded clam    METCOM 21 15 12 9  3 sec hold front squat  MB torso twists on mat    METCON 20m EMOM A) 5 Thrusters (95/65)MW 7 Push Ups B) 150m Row ADVANCED 20m EMOM A) 5 Thrusters (135/95) 7 Ring Dips B) 150m Row

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