Thrusters and no Fran? Friday 10/11/13

1.)   Kendrick Farris Jumping Jacks, 10 squat to land, inchworm, duck walk, duck jumps,  10 PVC pass thrus, Hip opener x3, PNF squat stretch

2.)   Superman to Hollow Rock 1' x 3

Then:  perform on pull-up bars, working on both positions using lats

3.)  100 thrusters  rx:  115/95  

5, 4 count flutter kicks each minute with a 10' cap

4.)  2' Couch stretch

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