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400 m run
2 rds
10 Push-up
10 Weighted Pass Through
10 Scap Pull-up
10 Stiff Leg DeadLift

Every 30 sec for 6 minutes
1 Power Clean
* Pick a Challenging (but realistic) weight and stay with it.
2 min rest
Emom 3 min
5 Thrusters
*light weight focusing on form and efficiency

18 minutes
1st- 15 Ball Slam
Max effort Flutter Kick
2nd- 10 Push-up
Max Effort Russian Twist
3rd- 15 Air Squat
Max Effort Sit-up

* Extra Conditioning
6 rds
500 m row (2k pace)
45 sec rest

March 1, 2017 | News | 0

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