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CW: Ray Donovan

05 Mar Posted by in Just Because | Comments

if you like a show about extortion, blackmail and all in all no good
behavior about an irish family thats pretty twisted up give it a go. pretty
entertaining show has a sprinkle of the sopranos type feel to it.

Workout of the Day

WARM-UP

4 rounds:
:15 JJ
:15 squat
:15 MC
:15 Push-up

4 rounds:
:15 Plank
:15 Superman
:15 Side plank
:15 Side plank

STRENGTH/ACCESSORY

SP 10×3 OTM 10

WOD

6 Rounds for time:
HSPU: 3 (Strict)
Pistol 6 (1/1 x 3)
Row: 10 Cal

Z3: feet-on-box HSPU, pistol to box
Z2: knees-on-box HSPU, air squat
Z1: Scale as needed

MOBILITY

Band hip extension- 2min/side
Smash/roll hip flexors & glutes

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