28 October, 2012

First and Last

It is the first day of the last week before the WFTDA Championships and we are kicking ass. Still plenty of time to gain some ground before the bell tolls on the season. If you are not playing this coming weekend, you should definitely get to the tournament because roller derby is still awesome and this is roller derby at it's best. Enough promotion. Let's get to work.

5 min warm up
3x 10 chest presses o stab ball
3x 10 burpees
2x 50 meters of lunges
3x 10 front squat to overhead press
3x 10 bent flys
2x 25 neg crunches
2x 25 reg crunches
5 min cool down



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