400m run
5 bear crawls
10 Ohead squats
15 Front squats
3x's
double under ladder
5,10,15...50
7 minutes
Day 11
12 years ago
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Run/Row 400m or jump rope 2 minutes
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
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Kelly
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2.
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Slammin' Sammy
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Schmoke You
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2.
3.
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Women
1.
2.
3.
4.
Code Brown
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Max Ring Dips
Men
1.
2.
3.
4.
Women
1.
2.
3.
4.
Max Pull ups
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1 comment:
Bp 220x5,5,4+1,4+1,4+1
SC 100x10,10,10,9+1
db press 3x15
ab wheel 3x20
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