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If you haven’t said what you’re gonna bring please message me or one of the coaches.

10 minutes of Skill Work
Dubs/ Rope Climb/ HSPU/ muscle up/Pistol

20 minutes
Even- 2 Weighted Pull-up
Odd- 3 Weighted Push-up
– If you don’t have pull-up do 5 sets of banded chin-ups(with the lightest band possible) and 5 sets of negative.
-I you have a few pull-ups do 2 pull-ups and 2 negatives

1K row
100 Air Squat
80 situp
60 BallSlam
40 Push-up
1K row



September 16, 2015 | News | 0

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