Friday – 081916

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Welcome back Cassie and Monica!

Warm-up/Injury Prevention
On your own, ride the Assault Bike at a moderate pace for 4 minutes, then
3 rounds NOT for time:
8 Shoulder retractions
6 Goblet mobility squats
6 Kettlebell overhead T-spine stretches (4-5 second hold per rep)
Inch worm push-up length of pull-up rig

Workout of the Day
For time:
Buy-in with 50 kettlebell swings (70/53)
3 rounds
20 Push presses (115/83)
20 toes-to-bar
Cash out with 50 overhead squats

If your overhead squat mobility is not there, you will empty the bar and end the workout with 50 thrusters (95/63).

Post your scores to the Whiteboard.

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