3/15/11 - "FRAN"

1. WARM UP
- Band: Wrist
- PVC Elbow
- Box: Hip External Rotation
- Dynamic Warm Up

2. SKILL & DRILL
- Hollow to Superman, 3x10 alt sides
- KB Low Windmill (53/35#), 3x10/side
OR
- Ring Dip, 3x3-5reps
- 1 Arm KB Overhead Squat, 3x10/side

- Burgener Warm Up
- Skill Transfer Drills

3. METCON - "FRAN"
21-15-9 for time of:
- Thruster (95/65#)
- Pullup

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