Wednesday 30 April 2014



Mobility - spend 15 mins rolling quads, calfs, hips

Strength - work to a heavy 5 RM back Squat

WOD - 1/2 Cindy
10 min AMRAP
5 pull ups
10 push ups
15 Squats

gymnastic  - 10 min EMOM
5- 10 HSPU (strict to start with)
rest 1-2 mins
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