Thursday 10.11.16

a. Cycle through 5 rounds of:

Weighted Dip, 5 reps

Pistol, 10 reps (slow, controlled)

GHD Hip Extension, 12 reps (slow, controlled)

-For the dips work to heavy as possible for a full set of 5

b. Time Trial:

400m run

- Check the records board, use the driveway.

Time for each other

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