Monday 12/30/19

bike 1 min
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back

Skill Work
10 min emom
build to your 1 RM for this day

1 rope climb
3 clean 60%/70% of todays 1RM
6 t2b
9 ball slam

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