OCTOBER! 10.01.2015

ALL: Metcon (No Measure)
3 Rounds:
5 pairs deadbugs
10 pause air squats
5 pairs lateral squats
5 pairs Samson stretch
5 walk outs
20 band pull aparts
10 PVC pass throughs

With remaining time, “EXTRA” running or make-up missed lifting. If you’ve hit Mon-Wed, just work on homework pieces.
EXTRA: Metcon (Distance)
Run/Row/Airdyne 4×6:00 @ 7-8, rest 1:00 between efforts

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