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Training for Tuesday, April 10th

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Warm Up
Group Circle
2 Rounds
10 KB Swings (Russian Round 1, American Round 2)
10 Lunges
5 Bar Kips
5 Ring Rows

Gymnastics Skill
Chest to Bar Pull Up Practice
7:00 of work with the coach on efficient kipping technique.  Practice small sets of 3-5 reps at a time working on quality of the movement.  

Workout of the Day
For Time
4 Rounds
2:00 Rest
3 Rounds
2:00 Rest
2 Rounds

Round is:
20 KB Swings 53/35
20 Lunges (Comp Front Rack KB Lunges)
10 Pull Ups (C2B)

Cool Down
1:00 Lat Foam Roll each side
1:00 Banded Lat Stretch each side
1:00 Standing Quad Stretch