1. Movement work courtesy of Joe Williams of Power and Grace
http://www.powerandgraceperformance.com/blogentry.cfm?PostType=Movement&postid=9104
2. 5x through the following:
1:00 assault bike/airdyne
1:00 GHD sit ups
1:00 rowing
1:00 box jump (step down) @ 24/20
1:00 air squats
1:00 rest
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